TODAY’S WOD

Strength:

POWERCLEAN

5 x 3 reps  (5 sets of 3 rep max)

 

Conditioning:

Rx’d

As Many Rounds As Possible (AMRAP) in 15 Minutes

15   Box Jump 24″

150′ Walking Lunge  (3 lengths of gym)

10 Wall Ball 20# ball

10 Knees to Elbows

 

Scaled (an example of how we might scale todays WOD for your fitness level)

AMRAP in 10 minutes

15 Box Jumps to 12″ box or Step ups to 18″ box

100 ‘ Walking Lunge (2 lengths of gym)

10 Wall Ball 12# ball

10 Knee Ups  (hang from bar and pull knees up to  at least waist level each rep)

 

Beginner

AMRAP in 8 minutes

15 Box Jumps to 12″ box or Step ups to 18# box

50′ Walking Lunge

10 Wall Ball 8# ball

10 Hanging Knee Ups (hanging from bar pull knees up as far as possible each rep)