12/4/17 Normal Week

File_000-159

A huge THANK YOU goes out to everyone who helped out judging/volunteering Saturday with the Christmas Throwdown!

Warm Up:

 

2 sets:
Air Squat x 6
Hanging Shrugs x 8
Russian KBSwing x 10
:20 sec Chin Grip hang
—–
3 sets: (row harder each time)
8/6 Calorie Row
5 no-touch Deadlifts (95/65)
3 Hang Power Cleans

Skill, Strength, or Mobility:

Power Clean: 5 x 1 EMOTM increasing to 90%.

WOD:

For Time:
[Goal Time: 12-15 minutes]
15 Power Cleans (205/140)
Row 1,500m
15 Power Cleans

*Scale weight to a load that equals around 5-6 reps per minute.
L2: (185/125)
L3: (155/105)
L4: (135/85)
L5: (115/65)