WOD Tues 2-7-16

CROSSFIT

Part 1
5 Rounds:
10 Power Cleans (115/80)
10 Bar-Facing Burpees
Part 2
Take 8:00 to build to a Heavy Single POWER CLEAN
With today’s weightlifting taking place after the conditioning, our purpose here is to feel heavy loading when fatigued. This is not a max-effort attempt, but purely a chance to practice moving well shortly after a high-intensity conditioning set.
Additional work
3 Rounds of the following, resting 2:00 between:
Row 250 Meters @ 2K Pace + 12 Seconds
Row 250 Meters @ 2K Pace
Row 250 Meters @ 2K Pace + 6 Seconds
All three distances flow directly into each other. This is a 750 meter row total per round, resting 2:00 between

HITCON

AMRAP-20
12 One Arm OH Step Ups (3 right arm right leg, 3 right arm left leg, 3 left arm left leg, 3 left arm right leg)
Heavy Sled Drag across room and back
15/12/10 Cal Row or Ride (alternate machine each time)

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