Friday WOD 1/26/24

WOD (Conditioning)
10 Rounds
15 “Total” HARD pulls on the rower for max Calories
Rest 1 min

THEN…(work on speed here)
4 Rounds every 2:30 mins @ 60% of 1RM Power Clean Weight
5 Power Cleans
10 Front SquatsTHEN…(work on skill here)
3 Sets
5 each side (L/R) of Lateral Box Jumps. Complete all reps on each side before switching
No Box Jump Overs
Build in Height

WOD (Conditioning)
10 Rounds
15 “Total” HARD pulls on the rower for max Calories
Rest 1 min

THEN…(work on speed here)
4 Rounds every 2:30 mins @ 60% of 1RM Power Clean Weight
5 Power Cleans
10 Front SquatsTHEN…(work on skill here)
3 Sets
5 each side (L/R) of Lateral Box Jumps. Complete all reps on each side before switching
No Box Jump Overs
Build in Height

WOD (Conditioning)
10 Rounds
15 “Total” HARD pulls on the rower for max Calories
Rest 1 min

THEN…(work on speed here)
4 Rounds every 2:30 mins @ 60% of 1RM Power Clean Weight
5 Power Cleans
10 Front SquatsTHEN…(work on skill here)
3 Sets
5 each side (L/R) of Lateral Box Jumps. Complete all reps on each side before switching
No Box Jump Overs
Build in Height