11.19.2018 WOD

A. Mobility

B. Warm-up
Coach led dynamic mobility followed by Barbell warm-up

C. WOD

a) 3 rounds for time- high effort

Run 200m @ 90%
7 Power Cleans (135/95)
7 Front Squat
7 Push Jerk
Row 200m @ 90%
rest 2 mins after each round

4 min rest before completing:

b) 3 rounds for time of max effort/unbroken:

40 Double-unders
12 Burpee pull-ups
40 Double-unders
rest 3 minutes after each round

Score = total time of A & B