General Warm-up:
400m Run/500m Row
Group Warm-up:
Iron Scap
Strength:
5 X 3 Clean Catch (Barbell ONLY)
WOD:
12 min AMRAP of:
3 Power Cleans (135/95)
3 Med Ball Situps (20/14)
6 Power Cleans
6 Med Ball Situps
9 Power Cleans
9 Med Ball Situps
12 Power Cleans
12 Med Ball Situps
…etc.
Continue to add 3 reps to each round until time expires.
Endurance:
Run – 4 X 400m w/ 2 min rest between efforts
Row – 4 X 500m w/ 2 min rest between efforts
