Pre WOD

Every minute on the minute for 14 minutes

Even:

Power clean

Hand power clean

Push/split jerk

Odd: 5-10 strict pullups

Workout of the Day

In 16 minutes, climb as far up ladder in reps as possible

2 hand release pushups

2 dumbbell weighted stepups (#30/#20)

4 HR pushups

4 DB steups

6/6, 8/8 etc……..