April 25th, 2016


Today’s WOD

A. Every 2 minutes x 6 sets (12 min), 2-3 Front squats, increase to a 2RM
B. Every 90 sec x 4 sets, 6-8 bent over rows @ 2111


8 Min AMRAP ladder:
3 Hang Power Cleans 135/95 lbs
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell



– try to go heavier on squats from last week, control speed and tempo on rows

– increase by 3 each round on met con

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