Strength WOD:
Clean (15 minute cap)
Warm-up 10, 8, 6 gradually increasing weight, then
5 reps @ 40% 1 RM
5 reps @ 50% 1 RM
5 reps @ 60% 1 RM
 Conditioning WOD:
“Love Hurts”
Complete as many rounds as possible in 10 minutes of:
5 Power Cleans to Overhead (115/73)
10 Pistols, alternating
50 Speed Skips
…Then
Complete, as a 3-4 person team, row for max calories in 10 minutes
Switch team member every 25 calories
…Now
Complete as many rounds as possible in 10 minutes of:
5 Muscle-ups, Bar or Rings
10 Grasshoppers
15 Slammers (12/8)
Post weights used, total number of rounds and extra reps for each AMRAP and calories from team row to comments
Compare to Saturday, 16 February 2013
5+36 Rx
150 Calories
2+17 Rx
4+14
70# C&J
Pistols w/purple band
174 Calories w/Robert, Barry, John
3+2
Ring Dips (mix of banded and rx) and Ring Rows for MU
5+5 banded pistols
159 Calories
3+1 RX
3 rds
3 rds
Clean: 85, 100 & 120
4+6 (banded pistols)
165 Calories
3+1 (7C2B + 7Box Dips in place of MU’s)
5+15 (used pole to balance on pistols)
160 Calories
3+3 (green band muscle-ups)