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WOD for Sunday 012013 – Click Here For Today’s Schedule
For time:
15 Power Cleans (135/95)
30 Pushups
45 Air Squats
Run 1 mile

10 Power Cleans
20 Pushups
30 Air Squats
Run 800m

5 Power Cleans
10 Pushups
15 Air Squats
Run 400m

Post Workout Time to Comments
For the conditioning workout, make sure to come to a full front rack position for each Power Clean (no reverse curls).  Add an element of difficulty for Pushups by doing them on the rings or parallettes and to the Air Squats by doing jumping air squats.

Jumping Air Squats
[youtube]http://www.youtube.com/watch?v=iSVP8xtf3Tg[/youtube]