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