WoD for January 30th, 2015

Warm up: Burgener Squat Clean

MOB: Wrists and Shoulders

Strength: 15’ to find 3RM Squat Clean (touch n go)

WoD: For Reps in 12 minutes:

3 Squat Cleans (135/95) a) 115/80 b) 95/65
3 Burpee over the Bar
6 Squat Cleans
6 Burpee over the bar
9 Squat Cleans
9 Burpee over the bar

Continue adding 3 reps to each movement until time expires.

Score = total reps

Note: If you’re uncomfortable doing a squat clean, a power clean and front squat combination is an OK scale

MOB: Roll Posterior Chain and Quads

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