Wednesday 150722

We have done the following WOD before. Check your notes in Strength Diary. :-)

Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

Competition:
A. Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.
B. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%
C. Class EMOM