Monday 120227

WOD

Strength

Squat Clean thruster ladder

With a continuous running clock you will start at 135/95 pounds and increase 10 pounds at a time for your first 5 reps for guys and 3 reps for girls. Then increase 5 pounds at a time from then on until you fail. You will have 25 minutes to complete this portion. Keep moving…..

Scaled versions will start 115/85 or 95/65

Post final completed load.

Once you complete the ladder you will complete in any order:

Conditioning:
Each for time resting as needed between:
Run 400m
100 Sit ups
50 Alternating Jumping Lunges
Row 400m

15:00 minute cap

Share