Class WOD

“Top Heavy”
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups 
9 Front Squats (155/105)
12 Strict Pull-ups

*Thanks CompTrain for the awesome programming!

Extra Work

1) Back Squat
10-8-6-4-2 Back Squats
All sets are completed "On the 3:00", and all repetitions are taken from the rack.

On the 0:00... 10 Reps @ 70%
On the 3:00... 8 Reps @ 75%
On the 6:00... 6 Reps @ 80%
On the 9:00... 4 Reps @ 85%
On the 12:00... 2 Reps @ 90%

2) Row Conditioning
On the 0:00... 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00... 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00... 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

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