Tuesday December 20, 2016

Today we will test your clean, but with a time constraint, you will have to be taking a rep every 90 seconds. Compare your 500m time to what we did a couple months ago!

SOD: Starting at 65% of your best clean, every 90 seconds complete one clean. If your clean is less then 120 go up by 5# every time, if b.w 120 and 180 go up by 10# every time, if b.w 180 and 250 up by 15, more than 250 up by 20.
Go for as long as you can.

WOD:
250m easy row
30 sec all out row
Rest 60 sec
30 sec all out row
Rest 2 min
500m TT (time trial)
+
foam roll quads, wall quad stretch at end of class if time