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WOD - Tuesday, 1/30/2018

WU:
3 RFQ:
10 Cal row/bike
10 C2R ring rows
8-16 Push-Ups

A. Strength: 3 Position Power Clean (10:00)
Build to a heavy complex (bottom to top)
1 Power clean (floor)
1 Hang power clean (knee)
1 High hang power clean (pockets)

B. Conditioning (21:00)
AMRAP 3
21 Box Jump Overs
18 Cal Row/Bike
ME Power Cleans (115/75)

 

Rest 3:00

 

AMRAP 3
18 Box Jump Overs
15 Cal Row/Bike
ME Power Cleans (135/95)

 

Rest 3:00

 

AMRAP 3
15 Box Jump Overs
12 Cal Row/Bike
ME Power Cleans (155/105)

 

Rest 3:00

 

AMRAP 3
12 Box Jump Overs
10 Cal Row/Bike
ME Power Cleans (185/125)
 
Each round is scored separately as total reps (including BJOs and Cals).

Extra Credit: Planks. (9:30)
5 x
:30 Hold right side
:30 Hold left
:30 Hold center
:30 Rest
 

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