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Saturday, October 15 2016

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WOD: A. 10 rounds of: 1 squat clean to 1 jerk every 90 seconds B. 7 minute AMRAP of: 2 power clean 135/95 (MRX 95/65) 2 shoulder to overhead 2 hang squat clean 2 shoulder to overhead 1 rope climb 15′ RX+ 4 ring muscle-ups (MRX 1 rope climb 10′) rest 3 minutes 5 minute AMRAP of: (pick up where you left off) 2 power clean 135/95 (MRX 95/65) 2 shoulder to overhead 2 hang squat clean 2 shoulder to overhead 1 rope climb 15′ RX+ 4 ring muscle-ups (MRX 1 rope climb 10′) CFHSV Running & Endurance WOD:

200m Run

50 Double Unders or mogul jumps

100m Run

15 Burpees

200m Run

75 Double Unders or mogul jumps

100m Run

20 Burpees

–400m Run– 20 Burpees 100m Run

75 Double Unders or mogul jumps

200m Run

15 Burpees

100m Run

50 Double Unders or mogul jumps

200m Run

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