Friday September 5, 2014

Skill/Strength: 15-20 minutes - Everyone: work on skill or weakness of your choice

 WOD:

AMRAP 12 minutes

Advanced  - Rx’d:

9 Deadlift (135/95)

6 Hang Power Cleans (135/95)

3 Bar facing Burpess

Intermediate: Same as advanced – scale weight as needed

Beginner:

AMRAP 12 mins.
12 KB Deadlift (53/35)
9 KB Swings (53/35)
6 Burpees with 6” jump and clap above head.