Friday 11.3.17 WOD

RowVember Starts Wednesday 11.8.17
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Weekly CASH prizes and a chance to win a new Concept 2 Rower

Strength

Front Squat 8×2 @ 80%
Intent: Loading should be challenging but explosive, voume is high at 16 reps.

Metcon

“Green Light”
15-12-9
Squat Clean Thrusters (135,95)
Burpee Box Jumps (24,20)
Rx+: (155,105) (30,24)
L3: (115,75)
L2: (95,65)
L1: (75,55)

Intent: Push boudaries and don’t worry about redlining early. Intent is 90%+ max HR, with clusters completed in fast singles and burpee box jumps consistent.

$ Out

2 Options
1) 10:00 Max Trips of Farmer Carry x 40 yards
OR
2) Double KB Step-ups: Accumulate 60 Reps

 

By | 2017-11-02T14:33:31-04:00 November 2nd, 2017|WOD|Comments Off on Friday 11.3.17 WOD