WOD 5th July 2016

04 Jul WOD 5th July 2016

Warm Up: 400m + Mobility

A- 3rds 10x leg swings, 8x v-ups, 6 air squats

B- WOD Prep

COMPETITOR:

15min Window

2000m Row

Remaining Time:

Max Complex of: 1 x Clean 1 x Hang Clean 1 x Split Jerk

PERFORMANCE:

5RFT
400m Run
12x Power cleans (60/42.5)
15x Front Squat

FITNESS:

5RFT
400m Run
12x Power cleans (42.5/35)
15x Front Squat

Coaches Notes

Competitors: 2 scores here one for the 2 km row and 1 for your max complex. Goal is between 7- 9mins on the 2km row .. Lifting heavy while under fatigue is common in comps and seeing how your body reacts to hitting your bottom numbers in complexes.

Performance+Fitness: keep a good pace on the run then aim for big sets on the cleans and front squats.