01.08.2019 WOD

7
Jan

01.08.2019 WOD

A. Mobility & Warm-up

B. WOD

Metcon (Distance)
4 Rounds:
2min. of Max Power Cleans at 70%
20sec. Transition
2min. of Max Meters on the Rower
2min. Rest

*Round 2 is 75%
*Round 3 is 80%
*Round 4 is 85%
* Go like 80-85% on the Row. Make sure you can get within 20-30 meters of your best and worst row.
* Realistically looking for 3-5 reps on the clean. If you can do more, go for it and if you are working on form and going lighter, than you need more reps.
Score is your worst row. Post the weight you used for the clean as well.

Rest 6 to 8 minutes, then

Metcon (Time)
For Time:
50-40-30-20-10
Russian KB Swings 53/35
Sit-Ups
RX+ is 70/53