First off site WOD of the year. Nice guns Coach Murf!
A. Clean and Jerk – build to a max in 12 minutes
B. 8 min AMRAP @ 80% of A
Row 500m @ 100%
Rest 5 min
Run 400m @ 100%
Trainer’s Tips: Today is all about power, strength and speed. A little test on the clean and jerk, then a test to see how your muscular endurance/stamina is at a high percentage of your max. This should give you a good idea for future WOD’s whether you can handle a high percentage or not. Lastly a row and a run test. With a 5 min rest b/t, these should be HARD efforts!