January 4th, 2016

Jeff FNI 12.11.15

Today’s WOD

A. Go every 3 minutes x 5 sets (15 min) – Clean x 1. 1. 1. 1 (Rest 10 seconds b/t each single)

+

3 sets for time:

250m/200m row

20 wall balls 20/14, 10’/9′

20 KBS @ 2/1.5

REST 2 min b/t sets
Notes:

– cleans unless it says “power” means include a squat. Use around 70-80%

– each set of cleans consists of 4 single reps (this is known as a cluster)

– scale clean by either going from the hang(above knee) or by doing a power clean plus a front squat

 

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