WOD - Monday, 5.2.2016

 Congrats to Kait and Keri on taking 1st at the CFGC Partner Extravaganza and Rob and Hyland on a 6th place finish in a stacked division!

Congrats to Kait and Keri on taking 1st at the CFGC Partner Extravaganza and Rob and Hyland on a 6th place finish in a stacked division!

WARM UP
EMOM for 6 minutes 1) 10 Tuck Jumps 2) Empty Bar Deadlifts (Double Overhand with Hook Grip), 3 Burpees 3) 20 Alternating Mountain Climbers

STRENGTH A)Superset: 1. 3x3 Clean Lift Offs 2. 3x5 1 1/4 Front Squats B) Superset 1. 3x3 Clean Lift Offs (50% of best clean) 2. 3 sets: Clean Pull Below Knee+Clean Above Knee+Clean Below Knee (same weight) C) Build to Heavy in 3 sets: 2 Cleans from Above Knee+1 Clean from Below Knee

WOD
AMRAP in 14 minutes
8 Hang Power Cleans (60% of strength) 8 Shoulder to Overhead 12 Box Step Ups (6 each)

FITNESS

A) 3 rounds for QUAL: 20m OH walking Lunges (25/10#) 12 Squat press outs 30 sec handstand hold (you can kick up or wall walk up) 5 push ups with a 3 sec hold in the bottom

B) 14 min AMRAP: 6 ring rows, 12 jumping lunges 24 wt situps (25/10#) 12 burpees 6 Goblet squats (70/53#)