3-4-16

WOD:

Beginning on a 4-minute clock, complete as many reps as possible of:

  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Saturday 

Strength:

Row 800m - then 

15min to find Max snatch 

Max jerk off blocks 

- no more than 3 misses 

Box back squat 

6-6-6-6

Gymnastic 

5 rounds 

5 Ring row 

5 Ring dips 

5 MU drill w/ green bands in rings