WOD Tuesday March 14, 2017

Weightlifting
PC + HC + FS Complex

Every 90 sec for 6 sets:

(Power Clean + Hang Clean + Front Squat)
-start at ~60-65% 1 RM PC
-build every set
Metcon

MetCon
For Time:
40-30-20-10
-Calorie Row
-Double Unders
-200m RUN after every round
(Scaled: 32-24-16-8 rep scheme)
**20min Time Cap

Core Cashout
3 Sets:
-20 Tuck-ups
-15 Sec Ring L-Sit Hold
-10 Reverse Flies (2.5-15lb) **1 sec pause at top