Strength
6 x 1 Clean Pull + 1 Squat Clean + 1 Hang Squat Clean working up to AHAP
WOD
14 Min AMRAP:
1 Squat Clean (185/125)
2 Box Jumps (24/20)
1 Squat Clean
4 Box Jumps
1 Squat Clean
6 Box Jumps
2 Squat Clean
8 Box Jumps
2 Squat Clean
10 Box Jumps
2 Squat Clean
12 Box Jumps
3 Squat Clean
14 Box Jumps
3 Squat Clean
16 Box Jumps
3 Squat Clean
18 Box Jumps
4 Squat Clean
20 Box Jumps
4 Squat Clean
22 Box Jumps
4 Squat Clean
24 Box Jumps
*If you complete 24 box jumps, start back at ½
(Cheat sheet…complete 10 BJ=37, 12 BJ=51, 14 BJ=68, 16 BJ=87, 18 BJ=108, 20 BJ=132, 22 BJ=158, 24 BJ=186)
Fit WOD
14min AMRAP
5 Burpees over the Ball
10 Ball Slams (25/15)
15 Situps with ball
20 Russian Twists w/ ball
Praxair Run
