WOD: November 14th, 2017

WOD

Conditioning
AMRAP 4:
21 Calorie Row
15 Power Cleans (FIT: 55/45) (SC: 95/65) (RX: 135/95)
9 Burpee Box Jump Overs (FIT: 16/12) (SC: 20/16) (24/20)

Rest 4:00

AMRAP 4:
21 Calorie Row
15 Power Cleans (FIT: 50/40) (SC: 85/55) (RX: 115/80)
9 Burpee Box Jump Overs (FIT: 16/12) (SC: 20/16) (24/20)

Rest 4:00

AMRAP 4:
21 Calorie Row
15 Power Cleans (FIT: 45/35) (SC: 75/45) (95/65)
9 Burpee Box Jump Overs (FIT: 16/12) (SC: 20/16) (RX: 24/20)

Gymnastic/Accessory/ROMWOD

1.
Gymnastics, HS development
Accumulate 3 mins of static HS hold.

*Advance athletes, accumulate 5 minutes
*10 min time cap

2.
Weighted Dips
5×5
*ascending in weight

3.
ROMWOD