Strength/Skill:  Clean Complex, 5 x 1, every 90 seconds

  • 1 Complex consists of:
    • 1 Power Clean to
    • 1 Low Hang, Squat Clean
      • Smooth Transition
      • Progressively Increase the Load

WOD:  3RFT

  • 20 Box Jumps (24/20)
  • 8 Hang Power Cleans (155/105)
  • 3 Rope Climbs (mod: 5 )
    • 12 min cap

-Make it a Challenge, But still Move with a Purpose!

5 Round Tabata:

  • L-sit (20:10)
  • Hollow Hold (20:10)
  • Plank (20:10)
    • repeat 4 more times

The News:
Community Spotlight: Kyle McSpedon
Check out my Blog: Here
Check out my Amazon Recommendations and Books: Here
April 15, 2017: Easter Potluck
April 22, 2017: Battle of Baes 2: So far confirmed teams: Kelsey and Rich. Tom and Lauren. Steph and Levi. Glenn and Kristen. Zach and Bebah. Diana and Diego. Jenna and Justin
April 22, 2017: Battle of the Baes 2 After Party
May 29, 2017: Memorial Day Murph and Box BBQ
June 3, 2017: Sgt. John Lyons Run to Remember

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