WoD

. A: Olympic Lifting Skill: . On the Minute, for 9 Minutes: 2 Hang Power Cleans (1 Hi-hang, 1 Lo-hang) + 1 Hang Squat Clean  

• Use the first 5 rounds to build the load (start on the moderately-heavy side). After that stick on the same lao for the remaining 4 rounds.
• Get those elbows through fast!

  B: CBD Benchmark WoD! - "Kieran" . Complete As Many Rounds As Possibble (AMRAP) in 15 Minutes of: 8 Burpee Over Bar (Strict) 6 Hang Power Cleans (81% BW) China Town Run

• Special Birthday Workout for little Kieran Nevin who turns 1 year old today!
• Compare to 10/06/15.

      Post number of rounds & any scaling to Beyond The Whiteboard.  

Kieran getting his own WoD on!

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