4/23/12

Big workout for everyone. It's high-rep high-power output.
Don't be scared of what looks daunting in writing. Make sure you are all the way warmed up to a sweat going into this one. Stay calm and be smart with your pacing and you will tear this WOD up.

Warmup:
Easy 500m Row
General Dynamic
KB Swing practice
Light Power Clean practice
Box Jump practice

WOD:
"Wittman"

7 rounds-
15 KB swings (girls use 25#, guys 45#, big guys 53#)
15 Power cleans (girls use empty bar, guys 75#, big guys 95#)
15 Box Jumps (girls use 20" box with a step down, guys use 24" box with a step down, big guys 24" box start working in touch-and-go reps)

For motivation here's a vid of Chris Spealler on this workout.