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Wednesday, January 25

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RXD
20 MIN AMRAP
7 Hang Power Cleans (135/95lbs)
14 Weighted Situps
28 Wall Balls (20/14lbs)

FIT
20 MIN AMRAP
7 Hang Power Cleans
14 Situps
28 Wall Balls

This is going to be a fun one! We like the rep scheme for these movements because it’s possible for most people to do them unbroken, or close to it. That should be your goal as you work through this long AMRAP.

Scoring

As many rounds and reps as possible in 20min

WOD Goal

For those who have no problem with the load, the goal should be to do all the movements unbroken for as many rounds as possible. 3-4 rounds of unbroken Wall Balls will probably be the max amount for the majority of us. These will definitely be the limiting factor. Scale the load as needed.

Beyond RXD

PART 1

Front Squat (pause)
3-2-2-1-1-1

NOTE: Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR or heavier. Compare to 1/10/2017.

PART 2

Clean & Jerk
2-2-2-2-2

NOTE: 5 attempts to build to a heavy double. Do not touch and go.

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