Thursday 3/28

Bring a Friend

Skill

Clean

Kettlebell swing

Wall ball

WOD

8 minute AMRAP

4 burpees

6 kettlebell swings

8 wall balls

Fitness

Clean

In 15 minutes build to a heavy set of power clean+hang power clean

WOD

"Joffrey"

12 minute AMRAP

8 burpees

12 kettlebell swings (35/36)

16 wall balls (14/10)

Performance

Clean

In 15 minutes built to a max of power clean+hang power clean

WOD

"Joffrey"

12 minute AMRAP

8 burpees

12 kettlebell swings (53/35)

16 wall balls (20/14)

Competition

Clean

In 15 minutes build to a max of power clean+hang power clean

WOD

"Joffrey"

12 minute AMRAP

8 burpees over kettlebell

12 kettlebell snatches (53/35)-6/arm

16 wall balls (30/20)