06.01.2015 WOD

31
May

06.01.2015 WOD

A. Mobility

B. Warm-up
250m row
10 push-ups
16 lunges
2 rounds

Followed by 8-10 minutes warming up to a moderately heavy hang power clean. (Break-up into small groups)

C. WOD

Complete as many reps as possible in 8 minutes of:
Wall Balls (20/14)
Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:
Hang power cleans (135/95) (Rx+ 165/115)
Each time you break, perform 30 air squats

Score is total number of wall ball and clean reps. For larger classes, half the athletes will start with the Hang Power Cleans.