I hope everyone enjoyed yesterday! My life is increasingly busy and looks like I may have to pick up a WOD tomorrow at the gym. I got a pretty big meeting tomorrow so wish me luck. Anyways here is the workout I am planning to do with some modifications depending on the time I have.

Warm Up:
400m Run/500m Row/800m Bike
D.R.O.M.S
10 Mountain Climbers
10 Hello Dollies
10 Samson Stretch with a twist
10 High Knees
10 Full Body Circles
10 Push Ups

Weight Training: Power Clean 10X6X4X2X1X1
Set of 10 @ 55% of 1 RM
Set of 6 @ 65% of 1 RM
Set of 4 @ 70% or 1 RM
Set of 2 @ 80% of 1 RM
Set of 1 @ 90% of 1 RM
Set of 1 @ 1RM or attempt new 1 RM.

or

Speed/Endurance Training: Run/Bike/Row
400m
Rest 1 minute
800m
Rest 1:30
1200m
Rest 2:00
1600M

WOD:
7 Rounds
3 Deadlift
6 Strict Pull Ups
9 Wall Balls

Cool Down:
400m Run/Row/Bike
Static Stretch
Roll out with a foam roller/lacrosse ball
Ice sore joints