WOD - Jan 8, 2018

Intent: PERFORM
A. Back squat - 2 reps EMOM 10 - building to heavy double
B. 1 min plank - rest 30 sec. x3
+
3 Rounds for time:
9 Hang Power Cleans
18/12 Cal Row
9 Pull-ups

Rx - 135/95
MRx - 105/65
Teens - 55/45

Sport - 
Before WOD:
A. Box step up+overs @ 50/35 per hand - 10x3 -rest 1 min-
B. Weighted strict pull-up - 5.4.3.2.1 -rest 1-2 mins-
After WOD:
250m Row
-rest 1 min-
x6
-rest 5 mins-
500m row
-rest 1:30-
x4