5/3 “Escape from Alcatraz”

4
May

5/3 “Escape from Alcatraz”

Strength: 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
WOD: “Escape From Alcatraz”
100- Hand 2 Hand Swings 55/35
50 KB Step Ups 20″ box- holding 2x KB 55/35# (or dumbells)
50 Push-ups (hand release)
50 Burpees
5 Rope Climbs
Run 800m