WOD1141 - THURSDAY, MARCH 8th

CF

Warm-up:
4 Steady Rounds:
10 Empty Bar Thrusters
20 Calorie Row or Bike

Strength:
EMOM 10:00
1 Squat Clean and Jerk @ 80% of your 1RM

 Metcon:
15 Minute AMRAP:
50 Double Unders
20 Hang Cleans 95/65lbs
15/10 Calorie Bike or Row

CF LITE

Warm-up: 
Same as class. 

Strength: 
10 Min EMOM:
7-10 KB swings (moderate to heavy) 

Metcon: 
15 Min Amrap: 
75 Single Unders
20 DB Hang Power Cleans
15/10 Calorie Bike or Row