WOD Wed 3-15-17


Squat Cleans
1 Rep Every 0:30 x 10 minutes
@ 75% of 1RM

AMRAP 15 minutes
1st Minute: Row for calories
2nd Minute: Max Reps Power Cleans 185/125
3rd Minute: Rest

*Rest 5 minutes

AMRAP 15 Minutes
1st Minute: 200 M run
2nd Minute: Max Reps Wall Ball
3rd Minute: Rest

Score is total reps.
If you finish the run in :30-40 Seconds thats 15 reps
If you finish the run in :40-50 Seconds thats 10 reps
If you finish the run in :50-60 Seconds thats 5 reps
If you finish the run in over :60 seconds thats 2 reps

Extra Work:
10 Rounds
250m Row
10 Burpees
*30 seconds rest, or go with a partner and alternate on the rower.

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