WOD – 131112

General Warm-up:

400m Run/500m Row

Group Warm-up: 

Iron Scap

Strength: 

5 X 3 Clean Catch (Barbell ONLY)

WOD: 

12 min AMRAP of:
3 Power Cleans (135/95)
3 Med Ball Situps (20/14)
6 Power Cleans
6 Med Ball Situps
9 Power Cleans
9 Med Ball Situps
12 Power Cleans
12 Med Ball Situps
…etc.
Continue to add 3 reps to each round until time expires.

Endurance:

Run – 4 X 400m w/ 2 min rest between efforts
Row – 4 X 500m w/ 2 min rest between efforts
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