Wednesday 28 September 2016

A.:
Push Press
(3 x 5 @65-70% 1RM)

B:
Metcon (3 Rounds for time)
For time:

1 Round:
800 Meter Row or Run
80 Double-Unders
21 Hang Power Cleans (50/35)
--------Note time here**
without stopping go directly into

2 Rounds:
400 Meter Row or Run
40 Double-Unders
15 Hang Power Cleans (50/35)
-------Note time here**
Without stopping go directly into

3 Rounds:
200 Meter Row or Run
20 Double-Unders
9 Hang Power Cleans (50/35)
--------Note time here**
Ok guys.  It's been awhile since I've really tested your ability to push through some pain.  Well... Today is your lucky day!!

Here is what I need you all to do.  Look at this workout as 3 separate WODs.  After you complete each WOD, please annotate when you completed each WOD.  The clock is running continuously.  The final time should be how long it took you to get through all 3 WODs.

I know the weight is a little heavy.  Scale IF YOU NEED TO.  Don't be afraid of a little pain... DO WORK!!!