21
Oct
October 21, 2015
WOD
Strength – Clean + 2 Front Squat
Health – Front Squats 5×3
Fitness/Performance – 7×1 AHAP
then
Press 5×3 AHAP
Met Con – “Fight Gone Bad” 3 Rounds for Reps
Health – 1 min Row for calories
1 min Wall Balls 10/6
1 min Hang Power Cleans 45/35
1 min Shoulder to Overhead 45/35
1 min Box Jumps 16/12
1 min Rest
Fitness – 1 min Row for calories
1 min Wall Balls 14/10
1 min Hang Power Cleans 65/45
1 min Shoulder to Overhead 65/45
1 min Box Jumps 20/16
1 min Rest
Performance – 1 min Row for calories
1 min Wall Balls 20/14
1 min Hang Power Cleans 75/53
1 min Shoulder to Overhead 75/53
1 min Box Jumps 24/20
1 min Rest