9/20/12 WOD

Strength work first, spend 15 minutes working on your squat cleans.  If you’re feeling good, go heavy, otherwise work on form, especially getting your elbows around FAST and your catching the bar LOW!

Then, the WOD is 3 rounds for time of:

  • 300 m Run
  • 12 Wall Balls 20 lbs
  • 12 Pull-up (chest-to-bar)s
  • 12 Power Cleans 115 lbs
  • 12 Overhead Squats 115 lbs

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