Tuesday WOD

Skill - Rope climb, 5 minutes

WOD#1
10 min amrap of :
3 Power clean 155/110
5 Strict pull ups (No kipp, mod- strict ring rows)
10 Strict push ups (no thighs touching ground)
15 Air squat slow and controlled (2 second down,1 second up)

~~Break 3 minutes~~

 WOD#2

8 rounds for time of:

3 Front Squats 155/105
5 Box Jumps 30"/24"

*Rest 1 min between rounds
*Round must be completed within 30 seconds or 10 burpees must be done at the end of the 8 rounds PER MISS !! (everyone's on the same timer)

Beginners

Skill- Cleans

WOD
4 Cleans (squat or power)
5 Push ups
6 Box Jumps

*20 min amrap