Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
Equipment needed: 1 x barbell per person + hang rings approximately 6 - 8 inches off the floor
Warm-up and instruction: We still start off with a demo of the 2 movements for today's WOD. We will split the group in half and learn about/practice squat cleans (Matt) and ring push-ups (Adam). After 5 minutes of each, we will switch groups.
The first part of the WOD will go fast, so if we have a big group, we will run multiple heats since the ring push-ups will be the limiting factor.
3 x squat cleans (135/95)
6 x ring push-ups
NOTE: Scale as needed....135 is stout! Also, ensure you get full range of motion (hips below parallel) on the squat cleans!!!!
rest 2 minutes and then head up to Hayes Gym track
10 rounds for time:
Run 1 lap
Rest 30 seconds
Post number of rounds complete and then time for run to comments.