Tuesday, Dec. 17, 2013

Paparazzi / Coach Josh captures Monday’s 8 a.m. class

121713 WOD

A. Three rounds NFT:

100-meter run

5 strict pull-ups

10 KB oblique side bends (5/side)

5 ball slams

B. Skill – Cleans

EMOM 6:00

2 x clean high pulls / 1 x hang power clean / 1 x power clean

Focus on positioning, timing and speed — not load

C. In 3:30:

Run 400 meters

10 hang power cleans (115/75)

ME burpees

Four rounds, resting 1:00 between each; score is total burpees

>> On-Ramp:

In 3:30

Run 200 meters

10 hang power cleans AHAP

ME burpees

Three rounds, resting 1:00 between each; score is total burpees