WEDNESDAY WOD

January 25, 2017

Conditioning:
24 minute AMRAP
Row for Max Distance
*Every 4:00 stop and complete a 400m Run.

Push & Pull Accessory:
8 minute AMRAP
10 Ring Dips
1 Rope Climb (15′)

GYM-DURANCE COMP CLASS – 5:30pm
4 minute EMOM
Min 1: 1 Clean (155lb/115lb) + 2 Bar Facing Burpees
Min 2: 2 Cleans + 4 Bar Facing Burpees
Min 3: 3 Cleans + 6 Bar Facing Burpees
Min 4: 4 Cleans + 8 Bar Facing Burpees

Rest 2:00

4 minute EMOM
Min 1: 1 Clean (185lb/125lb) + 2 Bar Facing Burpees
Min 2: 2 Cleans + 4 Bar Facing Burpees
Min 3: 3 Cleans + 6 Bar Facing Burpees
Min 4: 4 Cleans + 8 Bar Facing Burpees

Rest 2:00

4 minute EMOM
Min 1: 1 Clean (205lb/135lb) + 2 Bar Facing Burpees
Min 2: 2 Cleans + 4 Bar Facing Burpees
Min 3: 3 Cleans + 6 Bar Facing Burpees
Min 4: 4 Cleans + 8 Bar Facing Burpees

Rest 2:00

4 minute EMOM
Min 1: 1 Clean (225lb/155lb) + 2 Bar Facing Burpees
Min 2: 2 Cleans + 4 Bar Facing Burpees
Min 3: 3 Cleans + 6 Bar Facing Burpees
Min 4: 4 Cleans + 8 Bar Facing Burpees
*This entire portion is like a “Death By” workout.  Goal is to make it through all 4 minutes and continue on to the next section.

Rest 5:00

3 Rounds of:
1 Legless Rope Climb
10 Calorie Ski Erg
2 Rope Climbs
20 Goblet Squats (70lb/53lb)

Rest 3:00

For Time:
Max Effort 1000m Row

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