WOD 2/9/17

Intermediate

Strength:

Clean –

6 x 4 @ 70%

Clean pull –

3 x 3 @ 75%

Metabolic conditioning:

3 Rounds, 60 seconds at each station –

Lunges

Squat thrust plank up-downs

Flutter kicks

Squats

Sprints (30ft)

* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations.

Beginner

High pull –

4 x 4 @ 65%

Hang power clean –

3 x 4 @ 55%

Metabolic conditioning:

3 Rounds, 60 seconds at each station –

Lunges

Squat thrust plank up-downs

Flutter kicks

Squats

Sprints (30ft)

* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations.