WEDNESDAY 1/24/18

Warm Up
3 RNFT
200 m run or row
10x Airsquats
10x Spider-Man push up
10 x K2E
10x Ring Row
10x ALT LEG V UP

 

WOD
12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups
Men: 165 lb.
Women: 115 lb.

Scaling options
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.
Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups
Men: 125 lb.
Women: 85 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees
Men: 65 lb.
Women: 45 lb.

COOL DOWN
2000 m Row
Or
1 Mile Run

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