June 22, 2016

SODL 7 min EMOM (Increase weight every minute.)
Min 1: 7 Power Cleans
Min 2: 6 Power Cleans
Min 3: 5 Power Cleans
Min 4: 4 Power Cleans
Min 5: 3 Power Cleans
Min 6: 2 Power Cleans
Min 7: 1 Power Clean
Increase weight every minute, have plates ready prior to start

WOD:  3 RFT:
30 Calorie Row
20 Air squats
10 DB 1-Arm Snatch 5 ea arm

C2CFM - Scaled

SOD: 7 min EMOM Power Cleans same weight throughout

5 Power Cleans each minute same weight (if you can do 5 in 25 seconds or LESS the weight is to light)

WOD:  3 RFT:

20 cal row

15 squats

16 Single Arm KB C&J

15 abmat sit up