WOD 9/7/16

Intermediate

Strength:                                          10 Min EMOM

Clean Progression

Min 1-7: 3 Squat cleans

Min 8-10: 5 Clean pulls

Metabolic conditioning:               4 Rounds for time

3 Rope climb

8 (1-arm) Thruster / arm

30 Squats

400 Meter zercher carry

Beginner  

Strength:                                          10 Min EMOM

Clean Progression

Min 1-7: 5 Barbell high pull

Min 8-10: 4 Hang power cleans

Metabolic conditioning:               3 Rounds for time

3 Rope climb (ground to standing)

8 (1-arm) Thruster / arm

20 Squats

400 Meter zercher carry