WOD Blog
 | Wed, Dec 28 2016 |  |
Wednesday December 28 2016
(Time)
Oly
EMOM for 5:00-
1 Squat clean @90 - 95% of 1RM
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Strength/Accessories
3x5 strict HSPU 4/3” Deficit if you can
WOD
With a running clock...
1) 10:00 Row (all out effort - see note at bottom)
*No rest between 1&2.
2) For time:
20 C2B Pullups
20 Deadlifts 225/155#
20 Toes to Bar
20 KB Swings 53/35
Rowing note: Go hard from the start basically until you die, then try to maintain a recovery pace and go hard again once you feel fairly recovered. Rinse and repeat for the whole 10:00. Yes, you should be relatively fatigued when you begin #2.
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