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Wednesday, 04 Nov 2015 (1200)

November 4, 2015

Ok folks, its about to get real…today is the WOD that your mom warned you about…need to bring your a-game today!!!  This is going to be a long WOD (~30-40 minutes), so get out there on-time so we can hit this right away…

Warmup:
500M row
mobility/calisthenics
3 rds – 10 squats, 10 PVC push press, 100M jog

WOD: for time –
7 rds –
7 power clean (75/45)
7 thrusters (75/45)
7 burpees over barbell

rest 3 minutes

7 rds –
5 power clean (95/65)
5 thrusters (95/65)
5 burpees over barbell

rest 3 minutes

7 rds –
3 power clean (115/85)
3 thrusters (115/85)
3 burpees over barbell

rest 3 minutes

7 rds –
1 power clean (135/105)
1 thruster (135/105)
1 burpee over barbell

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