Mwod: Row x 1 min, Roll chest and shoulders on rack x 1min, Roll adductors x 20 passes each, Frog stretch x 2min, Bottom squat x 1min, Couch stretch x 2mins/side
Squat: 3 @ 70%, 3 @ 80%, 3 or more @ 90%
Skill: Squat cleans x 6 mins
WOD: 12 min clean ladder
Women: 65, 75, 85, 95, 105, 115, 125, 135
Men: 95, 115, 135, 155, 165, 175, 185
You have 12 attempts with no more than 1 min to lift/change weight. Progress forward every successful lift. If you miss, drop back to previous bar weight and continue performing reps for the duration.
Compare to Feb 4th.
For those of you who need more reason to know who this guy is...
Squat: 3 @ 70%, 3 @ 80%, 3 or more @ 90%
Skill: Squat cleans x 6 mins
WOD: 12 min clean ladder
Women: 65, 75, 85, 95, 105, 115, 125, 135
Men: 95, 115, 135, 155, 165, 175, 185
You have 12 attempts with no more than 1 min to lift/change weight. Progress forward every successful lift. If you miss, drop back to previous bar weight and continue performing reps for the duration.
Compare to Feb 4th.
For those of you who need more reason to know who this guy is...
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