WOD 12/6/17

Intermediate

Strength:

Power clean –

4 x 8

* Go light

Skill:

Spend 5 min working on jerks

Muscular Endurance:

4 Rounds –

Pull-up hold x 15 sec

Handstand hold x 25 sec

Plank x 40 sec

Metabolic Conditioning:

12 Min AMRAP –

5 Deadlifts, 5 toe touches

6 Deadlifts, 6 toe touches

7 Deadlifts, 7 toe touches

*Continue in this fashion for the remainder of the metcon

Beginner

Strength:

Muscle clean –

4 x 8

* Go light

Skill:

Spend 5 min working on jerks

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Plyo box pike x 25 sec

Plank x 40 sec

Metabolic Conditioning:

12 Min AMRAP –

5 Kettlebell deadlifts, 5 leg raises

6 Kettlebell deadlifts, 6 leg raises

7 Kettlebell deadlifts, 7 leg raises

*Continue in this fashion for the remainder of the metcon