Wednesday, November 2nd, 2016

Skill/Strength:

Cleans (Burgener Warmup, Clean Pulls, Medball Cleans, Elbows, Footwork, Etc.)

Time Cap: 10 Minutes

WOD:

15 Minute AMRAP:

Level 3:

100 Pushups

75 Calorie Row

Max Effort Power Cleans (135/95)

Level 2:

100 Pushups (anyway)

75 Calorie Row

Max Effort Power Cleans

Level 1:

50 Box Pushups

50 Calorie Row

Max Effort MedBall Cleans

Inland Valley Strength

Strength:

Every 2Mins., for 16 Mins.

1 Push Jerk + 1 Split Jerk

5 X 3 Strict Press

Metcon:

5Mins. AMRAP:

20 Cal Row

15 Burpee Over Rower

10 Ring Dips

5 Strict Pull-Ups