WOD: 5-12-12

Strength:

1 min AMRAP of Power Cleans (95/65)
Rest 1 minute
1 min AMRAP of Power Cleans (115/75)
Rest 1 minute
1 min AMRAP of Power Cleans (1355/95)
Rest 1 minute

WOD: 2 rounds for time:

200m Run
20 Double Unders
20 Push Ups
400m Run
40 Double Unders
40 Sit Ups
200m Run
20 Double Unders
20 Pull Ups
400m Run
40 Double Unders
40 Air Squats

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It doesn’t quite matter what day you came this week, some type of weightlifting took place. It is time to give the body some well deserved “rest”. With that being said, the strength portion of the day is there to test efficiency in moving loads with which you are becoming more familiar. Just make sure to stay productive so that it’s possible to move the load through the whole minute.

As a general note, any workout that read “2 rounds for time” tends to feel long. Fortunately the sun will be joining you during all of the runs. Anyone with injuries that prevent them from running can do the same distance in the row. If you do not have Double Unders, today will have plenty of sets to practice them thoroughly. The basic gymnastics will be a shining point for those who have practice form and have skill in the fundamentals. This will be a good workout to see how much coordination and basic strength has improved.

Happy weekend,

CG

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