1.27.17

BB CYCLING

5X3 T&G Power Cleans + 5 Jerks

(any style) – heavy but no misses,

rest 2:00

 

Metcon 1:

7:00 AMRAP of:

“Framanda”

21 Thrusters 95/65#

9 Muscle-Ups

15 Thrusters 95/65#

7 Muscle-Ups

9 Thrusters 95/65#

5 Muscle-Ups

 

Allow HR to drop below 100bpm before

starting Metcon 2

 

Metcon 2:

30min Row for Meters

keeping heart rate at

155bpm. Do not go over 155bpm!

Score 1: Total Reps of 7min WOD

Score 2: Total meters rowed