This is why you get up early to WOD at LCF! Amazing!

STRENGTH:

On the Minute x 12

Odd Minutes – 200 Meter Run

Even Minutes – 5 Power Cleans (155/105lbs) Rx+ 3 Dball Cleans  *BeachFit will do 10 Plate Ground to Overhead

WOD:

#out and over

For Time:  (17 min Cap)

20 Power Cleans (115/80)  *BeachFit 30 KB Swings

20 Barbell-Facing Burpees (Rx+Burpee Box Jump Overs)

20 Front Squats (115/80)  *BeachFit 30 Goblet Squats

20 Barbell-Facing Burpees (Rx+ Burpee Box Jump Overs)

20 Squat Cleans (115/80) *BeachFit 30 Goblet Lunges

CASHOUT:

Strict Handstand Push-ups 

18 Strict Handstand Push-ups, Rest 1:00
16 Strict Handstand Push-ups, Rest :45
14 Strict Handstand Push-ups, Rest :30
12 Strict Handstand Push-ups, Rest :15
10 Strict Handstand Push-ups

*Cut numbers in half if needed. 

*Complete sets of  9,8,7,6,5 of Strict Press if desired