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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