We will be doing #flash WOD in class and then athlete can choose to do one of the strength options.

WOD:

#flash

AMRAP 5 Minutes
50 Double Unders (75 Singles or 7/5 Ski Erg)
12 Deadlifts (155/105) *Scale to 135/95 or 115/75lbs

-Rest 2:00 –

AMRAP 5 Minutes
50 Double Unders
9 Hang Power Cleans (155/105)

-Rest 2:00 –

AMRAP 5 Minutes
50 Double Unders
6 Shoulder to Overhead (155/105)

STRENGTH:

#Front Squat + Jerk:
(1+1) x 5. Stay light.
* Rest 60-90 secs between sets

#Power Clean + Jerk:
(1+1) x 5. Work up to Medium weight.
* Rest 60-90 secs between sets

OPTIONAL WOD:

3-2-1
Pegboards
21-15-9
Thrusters (135/95)
-Rest until 10 Minutes-
9-15-21 
Thrusters (135/95)
1-2-3
Pegboards

Target time: 5-6 min

Cap Time: 9 min