WOD, November 8, 2012

Workout of the Day

Clean n Jerk 1-1-1-1-1-1-1

Then:

7 Min amrap of:

3 Power Clean 135/85

3 Ring dips

6 Power clean

6 Ring dip

9

9

…..

*Continue with progression for as long as you are able.

Metcon

5 Rounds of 250-200-150-100-50 jump ropes

30 Medball clean

20 Grasshoppers

10 Down ups

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