Strength/Skill: Heavy Power Cleans
1 Power Clean(You and your coaches will decide your weight. Pick a weight that's heavy and challenging without losing form)
30 Double Unders
*Score is your weight used and your time completed
Post WOD Strength:
10 Strict Ring Rows-Do not kip the ring rows, be strict and be as horizontal as possible
10 Perfect Air Squats-do not do these fast, move at half speed focusing on doing the best air squats you've ever done.
**NOT FOR TIME
Rules to mixing your protein shake
1. While mixing your protein drink, don't make eye contact with someone.
2. While mixing your protein drink, don't look away from someone.
3. No excessive smiling while mixing your protein drink
4. No serious looks while mixing your protein drink
5. It's probably best if you didn't mix your protein in public, save it for the bathroom or the privacy of your bedroom.