Crossfit

A) 10-8-6-4-2
touch and go power clean
Go every 2:30 minutes
Ascend in weight each set
B) 20 burpees to a 6″ target above reach as fast as possible
Rest 2 minutes
Repeat
Rest 2 minutes before
C) 30/25 calorie row AFAP
Rest 2 minutes
Repeat
Rest 2 minutes before
D) 20 db GTOH (50/35lb) AFAP
Rest 2 minutes
Repeat

WOD Notes

In todays second piece, we are switching it up and working on very short, high intensity efforts with a longer rest in between. Forget about pacing and go as fast as you can on each piece. See how close you can get to your first attempt on your second try at it. On the db GTOH make sure you move fast, but still move well and complete the whole range of motion on each rep.

Metcon Class

5 rounds of:
Run 400m
10 db devils press (35-40/25-30lb)
20 farmer carry walking lunges