WOD: February 14th, 2018

Clean Complex

3 Position Clean (Floor, Knee, High Hang)
*Work up to a heavy complex.

WOD

Fitness
AMRAP, 13 mins
150m Run
10 box burpees
15 wall balls 10lbs

Scaled
AMRAP, 13 mins
200m Run
10 burpees
15 wall balls 14/10

RX
AMRAP, 13 mins
200m Run
10 burpees
15 wall balls 20/14

Accessory/HIIT/ROMWOD

1.
Rounds, 3NFT
Russian Plate Twist 12-15
DB Reverse Lunges x 8-10 reps each leg
Weighted Dips x 2-3 reps
– rest 2 mins –

2.
Interval AD
5 Rounds
45 secs on 15 secs off

3.
ROMWOD