WOD for Wednesday, 4/15/15

16
Apr

WOD for Wednesday, 4/15/15

Strength: Clean 10 minute EMOM:  75% of max Clean 1 Power Clean 1 Hang Power Clean 1 Hang Clean 1 Clean

Met-Con: 15 minute Time Cap:

XX Power Cleans – weight should be 40-50% of max.  If you don’t know your Power clean max, take 80% of your back squat weight and then 40-50% of that number XX Pull Ups XX 10 Double Unders – count missed attempts or complete singles

XX = the round you are in.  Double unders are x10 (double unders go 10, 20, 30, 40, etc.)

Bodyweight Bootcamp: For Time:  21-15-9 (200 meter jumprope run before each round): Slam Ball – choose a weight that you can move well Burpees Sit-up (abmat)s

Stretch: Full Body Stretching Series #3

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