Warm-Up:
Row 500m
Dynamic Warm-Up
WODs:
Strength:
Power Clean Technique 40%:
6 sets, 2 reps
2 From mid thigh
2 From Just below knee
2 From floor
MetCon:
21, 15, 9 Reps for Time:
Kettlebell Swings 70#
Burpees
GHD Sit-Ups
*7 Minute Time Cap
Then: Max Rope Climbs in 2 mins
Endurance:
If maxing tomorrow: Jog 1 mile
If not: Run or Row: 1 mile, rest 3 mins, 3 rounds
Row 500m
 |
| Agee: Absolutely exhausted from yelling at the guys |
WODs:
Strength:
Power Clean Technique 40%:
6 sets, 2 reps
2 From mid thigh
2 From Just below knee
2 From floor
MetCon:
21, 15, 9 Reps for Time:
Kettlebell Swings 70#
Burpees
GHD Sit-Ups
*7 Minute Time Cap
Then: Max Rope Climbs in 2 mins
Endurance:
If maxing tomorrow: Jog 1 mile
If not: Run or Row: 1 mile, rest 3 mins, 3 rounds
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