Warm-up: 5 Rounds As A Class
20 Jumping Jacks
10 Pistols (alternate legs each rep, 5 reps each leg, scaled = use a partner assist)
Skill: 4 sets of 3 reps 60 second rest between sets.
Power Clean 95#/65#
Metcon: Complete All Reps For Time
Power Clean 155#/105#
Toes to Bar
Posted on 11/17/2014, in WOD and tagged Conditioning, First Responders, Fort Myers Florida, Metcon, SaltWater CrossFit, Spec. Ops, Special Forces, Strength Training, WOD. Bookmark the permalink. Comments Off on WOD 11/18/14.