7am, 8am, 9am, Noon, and 3:30pm classes only

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

Complex work to a heavy: 2 Hang power cleans + 1 Push press + 1 Split jerk

For time, reps 10-9-8-7-6-5-4-3-2-1:
Handstand push-ups
Toes to bar

Rest 3 minutes, then 2000m Row

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Wednesday WOD, December 31, 2014