12/17/2014 – WOD

Strength
Clean n Jerk – 1 EMOM For 8 Minutes @ 85%+

Conditioning
For Time
Buy In: 1000m Row
21-15-9-15-21
Cleans
Burpees
Buy Out: 800m Run

*Rd of 21 = Hang Power Clean 155/105lb
*Rd of 15 = Squat Clean 155/105lb
*Rd of 9 = Power Clean 205/135lb

WOD Notes: This WOD will be much tougher/longer than Mon & Tues. Try to set up weights, so that it’s easy to transition. You will only change weights during the round of 9. Hang power clean & squat clean weight are about 55% of 1RM’s. Power Clean weight is 70% of 1RM. You may do the run first and row last, so that we don’t have to run heats.

Announcement: CF Kids class is on for this Sunday December 21st at 4pm!

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