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