WOD: 12/09/2016

A. Conditioning

AMRAP in 4 min:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Row

-Rest 4:00-

AMRAP in 4 min:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Calorie Row

-Rest 4:00-

AMRAP in 4 min
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Row

B. Gymnastics Conditioning
Ninjas: EMOM x 7: 12 unbroken HSPU
Advanced: EMOM x 7: 9 unbroken HSPU
Intermediate: EMOM x 7: 6 unbroken HSPU
Beginner: EMOM x 7: 3 unbroken HSPU

****Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall***

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