Friday 1.23.15

Main - Group WOD

Warm up (No Measure)

3 rounds

1 minute, downward dog

10 lateral lunges

10 thrusters

Front Squat

Every two minutes, for 12 minutes (6 sets of):

Front Squats x 3 reps

Metcon (AMRAP - Reps)

Complete as many rounds and reps as possible in 6 minutes of:

3 Hang Power Cleans (135/95#)

3 Burpees over barbell

6 Hang Power Cleans

6 Burpees over barbell

9 Hang Power Cleans

9 Burpees over barbell

12 Hang Power Cleans

12 Burpees over barbell

Metcon (Weight)

Every two minutes, for 6 minutes (3 sets):

Single arm kettlebell row x 10 reps each arm

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