WOD

5 Rounds with one minute on each station

Row for calories
Rest
Sandbag squat clean over the shoulder 100/70 lb
Rest
Push-ups
Rest

Workout notes

We’ll have thirty minutes on the clock for today’s interval style workout.  You’ll have five opportunities to work at each of three stations for one minute with an equal amount of time to rest between stations.  We’re introducing a new variant on the sandbag clean.  For this workout pull the bag from the floor by opening the hips to drive it upward and drop under it to catch the bag in the bottom of your squat.  Stand up and toss the bag over your shoulder to finish the rep. This movement will be similar to a medicine ball cleans, only heavier and with a toss over the shoulder. The push-ups and rowing should be familiar to you.  With additional rest after every work period you can try to keep the intensity a little higher than in a workout when you did not have the recovery period so try stepping up your row pace or push-up standard if you are ready for a challenge and make sure to work all the way through each minute!