Class times today:
8:30am, 11:00am and Noon
4 Minute AMRAP
4 Hang Clean (165/110) ***THESE ARE FULL SQUATS***
8 Box Step Up (24″/20″)
Rest 4 Minutes
4 Minute AMRAP
4 OHS (135/95)
12 Bar Dips
Rest 4 Minutes
4 Min Row For Max Calories
For today, your Hang Clean and your OHS should be moderate in terms of weight. Should be a weight you can do all rounds/reps unbroken but it should also be challenging for you.
The 4 min Max cal row is a benchmark that Beyond the Whiteboard has preloaded under the row section of the WOD post. For men, the 50th percentile is 70 calories.