Warm-up: 2 Rounds of KB Warm-up
Strength: Spend 15 min. warming up and setting up for today’s WOD.
WOD: CAPTAIN CRUNCH
4 min. AMRAP
Complete 3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
4 min. Rest
4 min. AMRAP
Complete 2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
4 min. Rest
4 min. AMRAP
Complete 1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
Thanks to CFNE for today’s WOD
Icing: Accumulate 30′ for Handstand Walk