11.19.2013

 In WOD

Warm Up

2 Rounds

  • 5 Box Jumps
  • 10 Russian KBS
  • 10 T Push Ups

Strength/Skill

5 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps
  • A2: Tall Box Jumps x 1.1.1.1 – Rest 5 seconds between reps
  • A3: Dips (Ring or Stationary) x AMRAP-2 @ 2010 – Rest 45 seconds

MetCon

10 Minute AMRAP @ 80%

  • 3 TNG Power Cleans (60% of max)
  • 5 Box Jumps (24/20)
  • 7 HR Push Ups

Rest/Walk Exactly 5 Minutes

Then – For Time:

  • Run 800m
  • 30 KBS (53/35)

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