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2014.08.06 | WOD

6
Aug

2014.08.06 | WOD

WARMUP
400m Run
20 x Squats
20 x Jumping Jacks
10 x Overhead Squats (Dowel)
10 x Burpees
10 x Hanging High Pulls (45/35)

PART 1
Focus on catching the bar.
20 minutes of skill focus:
2 x Power Cleans @40%
2 x Power Cleans @50%
4 x Power Cleans @60%
4 x Power Cleans @70%
4 x Power Cleans @75%
4 x Power Cleans @80%

PART 2 (TIMECAP: 15 Minutes)
A focus on maintaining good rowing form
takes priority over time.
For time:
30 x Burpees On To A Plate (45)
2000m Row

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