WOD 14.12.16

PERFORMANCE

 

STRENGTH

10 min to a Heavy Complex of:

Power Clean + Front Squat + Push Jerk

Followed by…

5 min to a HS Clean & Jerk  

 

CONDITIONING

For time:

 21 Pullups

200m run

15 Thrusters 95/75

400m Run

15 Thrusters “

200m Run

21 Pullups

FITNESS

 

STRENGTH

Front squat

5-3-1-5*-3-1

*same weight as the first set of 3 reps. Build up from there.

Rest 2 min between rounds.

 

CONDITIONING

For time:

 21 Jumping Pullups

200m run

15 Wallball Shots 20/14

400m Run

15 Wallball Shots 20/14

200m Run

21 Jumping Pullups