January 20th – Vertical

By January 19, 2017 wod No Comments

Strength- Clean and Jerk 2 reps every 2 minutes for 6 rounds:  Power or squat cleans. Work on form and quickness under the bar. Increase in weight if comfortable and form allows.

WOD – 3 RFT

Buy-in with 500 meter row

9 Hang Cleans (155/105)

15 HSPU (mod-kb seated press or box hspu)

(Time Cap 12 Min)

***One score which includes row time***

***If too many people for rowers, some may cash out with row instead***

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