WOD for Thursday, 12/19/14:
3×10 back squat (70%-75%)
(2 minutes rest between each set)
AMRAP for 12 minutes:
8 front squats (155#/105#)
10 toes to bar
12 box jumps (24″/20″)
EMOM for 12:
1 power clean (80-85% of your 1RM clean and jerk)
1 hang power clean
1 split jerk
20 back squats (185#/125#)
400m run
15 back squats
400m run
10 back squats
400m run
56 calorie row
56 hand release push-ups
56 wall balls (30#/20#)
5 rounds:
6 shoulder to overhead (155#/105#)
12 toes to bar
200m run after each round
5 rounds:
AMRAP for 2 minutes: row for calories
AMRAP for 1 minute: double-unders
rest 1 minute
(3 “points” per calorie, 1 point per DU)