WEDNESDAY'S W.O.D 9.24.14

12 Min. AMRAP

 3 Power Cleans #155 #115

 7 Burpees 

 11 Dumbbell Shoulder Press #50 #30

 

Skill

For 8 minutes (increase weight each Front squat minute)

1st minute: 4 front Squats 

2nd minute: 14 SA KB swing (5 ea side)

3rd minute: 4 Front Squats 

4th minute: 14 SA KB swings 

 

Warm-up 

3 Rounds

10 Med Ball Cleans #30 #20

10 Kettle Bell Shoulder Press #53 #35

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