6.20.2013

Meme4

SWOD

10 Minute AMRAP

Clean and Jerk Ladder

AMRAP up the ladder. Work first minute and rest and adjust weights second. Do this for 10 minutes.

You will choose your starting weight and you will increase in weight every minute.

WOD

Run/row 400/500 Meters (if you start with a row you will end with a run. If you start with a run you will end with a row)

Then do the following chipper

30 HSPU

30 Box Jumps

30 Ring Dips

30 Hang Power Cleans 135/95

Finish with a

Run/Row 400/500 meters

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