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

Strength:
Work to a heavy power clean

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

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Media:
Wednesday WOD, April 23, 2014