5.01.2014

 In WOD
 

Warm Up

3 minutes Jumprope 

Then 2 Rounds

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

Strength/Skill

5 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps
  • A2: Box Jumps x 5 @ 13X1 – Rest 45 seconds
  • A3: Palloff Press x 30 seconds per – Rest 45 seconds

MetCon

In teams of 2, partners will alternate full rounds to complete 5 each of:

  • 5 Power Cleans @ 50-60% of 1RM
  • 7 Burpees AFAP
  • 30 Double Unders (60 singles)

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