Tuesday 02/10/2015

open

Have you signed up for the Open?
– The Open + CFW Team Championships | Starts Feb 27th

 

WOD

Strength

Deadlift: 5 x 3 @ 75%
These are NOT Touch and Go.

Conditioning

16 Minute AMRAP:

10 Hang Power Clean (115/75)
10 Bar-Facing Burpees
10 Box Jumps (24/20)

Rx+ = (135/95)

Extra
Hang Clean directly into a Jerk, no pause at the top of the clean:
10 min to work to max in minimum of 4 attempts.

2 Rounds For Time:
10 Double KB Shoulder to OH (26/35)
5 Strict HSPU
10 Double KB Shoulder to OH (26/35)
15 HSPU 

Rest 3-5 min
then

Max Calories Row in 6 min

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