02.13.2014

 In WOD

Warm Up

Front Rack Mobility

2 Rounds

  • 5 Inchworms
  • 10 KBS
  • 5 Box Jumps – Step down

Strength/Skill

5 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps
  • A2: Box Jump x 1.1.1.1 – Rest 5 seconds between reps
  • A3: Palloff press x 30 seconds per side – Rest 60 seconds

MetCon

In teams of two, with only one person working at a time, partners will alternate full rounds to complete 5 each of:

  • 5 Power Cleans @ 60-70% of 1RM
  • 7 Burpees AFAP
  • 30 Double Unders (90 singles)

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