June 27, 2017 

June 27, 2017

Warm Up-

500m Row, then:

5-4-3-2-1 Reps:

Spider man w reach (per side)

Walkouts

Strength-

EMOTM for 10 Minutes, Power Clean:

Minute 1 – 3 x 50%

Minute 2 – 3 x 55%

Minute 3 – 2 x 65%

Minute 4 – 2 x 75%

Minute 5 – 1 x 80%

Minute 6 – 1 x 85%

Minutes 7-10: Stay on the minute, but increase if technique feels good for the next 3 reps.  You may stay at 85% for additional work there.

WOD-

4 Minute AMRAP:

27 Cal Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

4 Minute AMRAP:

27 Calorie Row

21 Power Cleans (115/75)

15 Burpee Box Jump Overs (24/20″)

Rest 4:00

4 Minute AMRAP:

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20″)