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Wednesday 04172013

A round of high fives
A round of high fives

Fitness 

A.  Clean Progression AMRAP 8 Mins 

Pos 1 

Pos 2 

Pos 3 

B.  12 Min AMRAP 

6 x Cleans or Deadlifts 

9 x Pull-ups/Ring Rows 

12 x Sit-ups 

Performance 

A.  5 x 2 – Clean + Front Squat w/3 Min Rest 

B.  12 Min AMRAP 

6 x Power Cleans @ 135lb/95lb 

9 x Pull-ups or CTB 

12 x Sit-ups or Divers 

Sport 

A.  EMOM – 10 Mins 

Even – 30 x Double-unders 

Odd – 5 x Thrusters @ 135lb/95lb 

B.  12 Min AMRAP 

5 x Power Cleans @ 225lb/135lb 

10 x UB CTB Pull-ups 

15 x GHD Sit-ups 

Optional Accessory 

N/A 

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