7/1/14 WOD

Spin

FUNCTION

A.  Hang Power Clean Cluster (just below knee) 1,1,1,1 x 4 (rest 10 sec between reps)- rest 2 min between sets

– pause 1 sec at knee, drop weight after each rep for cluster- challenge your self each cluster.

B.  3 Rounds for time of:

Row 500m

21 Burpees over the erg

Midline

A.  50 Banded GM

B.  2 x 60 sec Weighted Planks- heaviest possible

 

DRIVE

A.  12 minutes to work up to a 3RM Back Squat, then do 1×3@95%, 1×3@90%- rest 90 sec b/t drop sets.

B.  For Time:

30 Burpee Box Jumps-24/20

30 KB Clean & Jerks- 53/35 (in each hand)

30 Burpee Box Jumps

 

Posted on: June 30, 2014admin

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