April 8th, 2015

Mark and Bill

Today’s WOD

EMOM x 5 – pull up work @ 30X2, 3-5 reps (30X2 refers to the tempo formula)

+

With a 10 min timer

Run 1 mile, in remaining time AMRAP power cleans @ 185/115

REST 5 min

With a 10 min timer

Row 2k/1.5k, in remaining time AMRAP Hang power cleans @ 135/95

Coaches Tips: We had a lot of success with pull up work last summer. Lets bring it back and adjust to your abilities by adding weight if needed. Strict tempo only! If you are unsure of what “30X2” means, click on it for the explanation. Finish the day with these 2 aerobic pieces.

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