6.23.17

Warm up

coach picks

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Mobility: wrists/hips

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WOD’s

“New You”

4 rounds

5 power cleans 55/45

(from the ground)

200 m farmers carry 35/25 (use DB’s)

5 power cleans 55/45

(also from the ground… lets make sure our form is awesome)

rest 2 mins

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ATB

4 rounds

5 power cleans 135/95

200 m farmers carry 70/53

5 power cleans 135/95

rest 2 mins

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Competitors WOD
4 rounds

5 power cleans 155/105

200 ft. sled push (empty)

5 power cleans 155/105

Rest 2 mins

PLUSSSSS+++ Rest as needed and then

7 min AMRAP

6 HSPU

5 pull ups

4 CtB pull ups

3 BMU’s

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Cool down: 200 m walk

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Extra Credit: 1 mile run