500 m row or 400 m run
3 rounds of:
10 KB Clusters, 5 each arm
10 ring rows
10 flutter kicks, 4 kicks=1 rep
On the 2 min for 10 min
1 HC+2 PC, get as heavy as you can.
Warm up Knees 2 Elbows between sets
The "Guadalupe" WOD was first posted by I Am CrossFit (Doral, Fl, USA) as their workout of the day celebrating Cinco De Mayo in 2009 (May 5, 2009).
Five 3-minute AMRAPs in 19 minutes
3 min AMRAP
3 Power Cleans (135/95 lb)
6 Push-Ups, or 3 jerks if you did yesterdays wod. (135/95)
1 minute Rest, then repeat (5 times total)
Pick a lift you need to work on most.
Pick two goats to work on for 20 minutes