ROWMANIA @ 6:15
Warm-up: 4 min. AMRAP: 3 Strict Pull-ups, 4 Burpee, 5 Air Squats Start slow and pick up the pace. Dynamic Stretch
Strength: 3 Position Squat Clean
BBWU4C
3 Reps of 3 Position Squat Clean On the 90 Sec. x 5 rounds.
3 Reps of Squat Clean On the 90 sec. x 5 rounds.
Build to Heavy
WOD:CRASH
4 min. AMRAP
9 Power Snatches 95/65
15 Thrusters
21 Hang Power Cleans
Time remaining: Max Double Unders
3 min. Rest
4 min. AMRAP
6 Power Snatches 115/85
12 Thrusters
18 Hang Power Cleans
Time remaining: Max Double Unders
3 min. Rest
4 min. AMRAP
3 Power Snatches 135/105
9 Thrusters
15 Hang Power Cleans
Time remaining: Max Double Unders
Score is Total Double Unders
Icing: 40 Reverse Hyper