Power Cleans
1 x 15 @ 115
1 x 10 @ 135
1 x 3 @ 165
1 x 3 @ 175
1 x 1 @ 185
1 x 3 @ 180
1 x 1 @ 185
METcon
10 min AMRAP (As many rounds as possible)
5 single arm DB thrusters (25% body weight) [40lb dumbbell]
10 push ups
10 box jumps (24")
Me: 9 rounds and 5 reps
Lucas: 8 rounds and 20 reps
Tony: 7 rounds and 5 reps
Daniel: 5 rounds and 28 reps
The scores are a little miscued, I did the WOD after everyone left, and I wasn't aware but they used a 30" box and I only used a 24". The work out is; start the stop watch and start in on the movements, when you finish all of the movements start from the beginning and do as many rounds as you can in that 10 minutes. This was a good WOD for my cardio. Respiration was heavy. All in all it felt good. Resting the remainder of the day.
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