0653:

By | May 8, 2014

WU: ready in 8.

WOD 1: 8 min amrap

  • 15 wall ball shots 20/14
  • 200 m run

Build bb in 3 minutes then: 10 minute amrap (don’t hesitate, building the bar is part of the workout. Know the wt. of the bb before the start of wod 1.

  • 5 hang power clean 95/65
  • ¬†5 thrusters 95/65
  • 200 m run

Score is total reps from both wods. Clock will run through for both wods. Break at 8 and resume at 11 min. The end  will be the 21 minute mark.

STRENGTH: 3X2 minute plank holds

GA: 8 wall balls, 200 m run //2- 3 HPC, 3 thrusters