04012016 WOD

4/1/16 WOD

WOD for time
800 meter run Rx / 1 mile run Comp
21-15-9
Power Cleans
:60 plank between each set (2 total sets). On the elbows.
hips have to be even.
*5 burpees every time you drop
800 meter run Rx / 1 mile run comp

Rx time cap 20 minutes.
Competition time cap 28 minutes
Scaled time cap 15 minutes

Standard weights:
*the weights will increase each round
RX
round 1. 95/65
round 2. 115/75
round 3. 135/85

Competition
round 1. 135/95
round 2. 155/105
round 3. 175/115

Scales:
400 meter run
round 1. 75/45
round 2. 95/55
round 3. 115/65
:30 plank