4/22/2016

By April 22, 2016 wod

Get warmed up quick but efficiently so you’ll have enough time to get WOD 1 set up
“Pack on the Pounds”
In 12 minutes, complete:
From the 0-4 minute mark, AMRAP of:
10 Hang Power Cleans (135/95)
10 T2B
From the 4-8 minute mark, establish:
Max Clean & Jerk
From the 8-12 minute mark, AMRAP of:
10 DL (185/125)
10 T2B
*Score is successful C&J plus reps performed
REST 15 Minutes THEN

 

“NinjaCon” – 10 minute AMRAP of:

50 DU
21 Pull-ups
40 WB’s (20/14)
15 CTB Pull-ups
30/20 Calorie Row (men 30, women 20)
9 Bar Muscle-ups

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