3/23/15

Main – WOD

Clean and Jerk (5×1-2 @80-100%)

Front Squat (5×10 @50%)

Do these in between sets of Clean and Jerk.

Metcon (AMRAP – Reps)

Rope Climb = 5 points

Progression= 2 points

Burpee = 1 point

Rack up as many points as possible in 5 minutes. You may only do 1 rope climb at a time. So no matter what, you will have at least 1 burpee in between rope climbs. Record your point total in the rep box.

Metcon (No Measure)

100 Curtsey Lunges

Spell Alphabet w/ Each Leg

10 Negative Pullups

Posted in Workout of the day.