WOD 24.09.18

PERFORMANCE

STRENGTH/SKILL

Every 90sec for 8 Sets perform:

3 Tall Power Cleans +

3 Hang Power Cleans+

3 Power Cleans

**Use a lightweight, goal is to focus on barbell cycling & technique


CONDITIONING

2 Rounds:

AMRAP6

10 Lungesters 85/55*

30 Double Unders

REST 2 MIN


*Lungester (Front Rack Reverse Lunge Right + Front Rack Reverse Lunge Left + Thruster)


FITNESS

STRENGTH/SKILL

Sumo Deadlift

7-7-5-5-3-3-1-1

*Climbing Weight


CONDITIONING

AMRAP14

8/6 Assault Bike Cals

16 Wallball Shots

8/6 Calorie Row

16 Box Step Ups

Rest 30sec