Lot’s of stuff came in today. We are fully stocked in Decals, Kill Cliff, and SFH Recovery!
WOD
1) Pause Clean (at knee) –
15 minutes to find 2RM, then 2×2@90% of 2RM
Pull to the top of the knee, pause for 2-3 seconds while maintaining back angle, then complete the clean. Drop and reset is fine.
2) For Reps:
1 Minute Max Strict PullUps
1 Minute Max Thrusters (135/95)
1 Minute Max Box Jumps (24/20)
1 Minute Rest
1 Minute Max C2B PullUps
1 Minute Max Thrusters (115/75)
1 Minute Max Box Jumps (24/20)
1 Minute Rest
1 Minute Max PullUps
1 Minute Max Thrusters (95/55)
1 Minute Max Box Jumps (24/20)
Record number of reps for each of the three sections, separately.
Extra
BEFORE WOD
1A) Seated Dumbell Press 2×8, 2×6, 2×4 Heavy as Possible
Rest 30 seconds
1B) Single Arm Dumbbell Row 6×6 Each Arm
Rest 2 minutes
AFTER WOD
2) For Time:
Row 21 Cal
12 Burpees over ERG
Row 15 Cal
9 Burpees over ERG
Row 9 Cal
7 Burpees over ERG
This is all about intensity, make it quick.