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WOD

“Doce” (3 Rounds for reps)

“Doce”

AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs

*PC weight decreases each AMRAP

Subs

21/15 Calorie Assault Bike

400m Run

RX+ – M- 135/115/95# W-95/85/65#, 24/20″

RX – M- 115/95/85# W- 85/65/55#, 24/20″

50-59 – M- 95/85/65# W-65/55/45#, 20/16″

60+ – M- 85/65/55#. W-55/45/35#, 10 Burpee Step Ups

Basics – 15 Cal Row, 10 PC w/ PVC/BB, 5 Burpee Box Step Ups
DESCRIPTION

* We’ll complete as many rounds and reps as possible in these fast paced intervals

* With rest built in, look to bring the intensity today

* The weight decrease each round will allow us to maintain similar scores despite being fatigued

* The general maximum time we’re looking to spend on the row and power cleans combined is 3 minutes total

* This gives us at least 1 minute to complete burpee box jump overs

POWER CLEANS

* When choosing weights, consider the following set suggestions:

* 1st Bar: 3-4 Sets Today

* 2nd Bar: 2-3 Sets Today

* 3rd Bar: 1-2 Sets Today

BURPEE BOX JUMP OVERS

* You can jump up or step-up out of the burpee

* Jump-up to the box for “RX”

* There is no need to stand to full extension on top of the box

AFTER PARTY

Body Armor BP DB BOR BPA (No Measure)

Body Armor – No Score

3 Giant Sets:

7 Barbell Bench Press

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

Rest 2 Minutes Between Sets