Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Work to a heavy power clean

Every minute on the minute for 16 minutes, complete:

1st minute: 2 Power cleans (205 lb./145 lb.)
2nd minute: 4 Bar muscle-ups
3rd minute: 6 Burpee box jumps
4th minute: 30 Double-unders

(Repeat for four total cycles, 16 minutes of work). Post loads to comments.

tumblr_inline_n3z0joQMUp1qh772i The side of Rich and Hillary Froning most people don’t get to see, Michael Haning

Post thoughts to comments.

Wednesday WOD, April 23, 2014