TUE09JAN2017

WOD

Strength
4 sets – each set AFAP
-3.3.3 cluster DL @60% (10 sec. rest between each cluster)
5 burpee box jump over (24/20)
Rest 1 minute
**cluster = 10 sec. between each set of 3

Conditioning
4 Rounds for Time:
50 Double Unders
15 Sumo DL HiPull (75/55)
15 Thrusters (75/55)
Rest 2 Min *each round is capped at 4 min.

R+ 4 Rounds for Time:
100 Double Unders
20 Cal Row
15 UB DB Thrusters (50s/35s)
Rest 2 Min *each round is capped at 4 min.

Extra

Power clean + FS + Full Clean: 12 min to find max
*Not touch and go, drop and reset before full clean

6 min Every 30 sec.
0:00- 15 sec. hollow hang on bar
0:30- 20 sec. plank hold on elbows

5 rounds for time
10 cal Row sprint
12 UB CTB AFAP
Rest 1:1 walking

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