WOD for 14 FEB 2017

0500 and 1140ish at the Fred

 

Need a level 1 to coach the 1140 class!! Let me know if you are available!

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

Front Rack Walking Lunge, 45/35 lbs, 40 ft

30 Double Unders

10 Sumo Deadlift High-pulls, 45/35 lbs

 

WOD:

Each for time:

Row: 10 x 250 m

Rest 1 min between efforts.

 

Strength:

1 “3” Position Power Clean, pick load

Every 1:30 for 15 mins.

 

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