"Gary"

Gary is one of my favorite members/ coaches at CrossFit Camarillo (actually, he's just one of my favorite people).  I'm naming this Saturday's Conditioning WOD after him because he helped me write this one...and he was my "guinea pig" doing it a day early (testing out the timing).  Thanks, Gary!

EQUIP: Bar (c: 185/135, p: 135/95, f: 95/65) + Reload to (95/65), Rower, Rings

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 Air Squat

*10 Squat Jump

*10 Back Squat (95/65 OR unloaded bar)

*10 Back Squat Jump (95/65 or unloaded bar)

*10 Hang Power Clean (slowly increasing load; finish w/ 3+ reps at WOD weight)

———————————

WOD:

Complete for Time (40 min. cap) -

1000m Row

10 Hang Power Clean (c: 185/135, p: 135/95, f: 95/65)

30 Back Squat Jump (95/65)

*weights stay the same throughout the entire WOD

*may use only one barbell (unload/ reload efficiently)

800m Row

8 Hang Power Clean

24 Back Squat Jump

600m Row

6 Hang Power Clean

18 Back Squat Jump

400m Row

4 Hang Power Clean

12 Back Squat Jump

200m Row

2 Hang Power Clean

6 Back Squat Jump

NOTES: 

1/2 of class begins with Row each set; 1/2 of class begins with Hang Power Clean each set

*If rower is ever unavailable, you have 2 options:

1) Hold Barbell Overhead (95/65) to wait until one become available

OR

2) Run the assigned # of meters + 10 Burpee penalty

————————-

-5 min. REST (b/w WOD and Finisher)-

————————-

FINISHER:

Complete For Time (12 min. cap) -

21-15-9 x 

*Ring Dip

*Push Press (95/65)

-90 sec. REST b/w each set

(i.e. 21 RD + 21 PP, 90 sec. rest, 15 RD + 15 PP, 90 sec. rest, 9 RD + 9 PP, done!)