18
Jan
Workout of the Day
Metropolis Fitness – WOD
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
15 Hang Power Cleans (115/65lb)
20 ring dips
Run 1 hill (sub with 20 cal. row if inclement weather, coaches choice)
20 box jumps (24″/20″)
*Power Clean weight should be light (approx. 50% of 1RM HPC)
*Scale ring dips with band assisted ring dips or dips on the box.
*Scale box jumps by reducing the height of the box