12/16/14 WOD

12/16/14 WOD

Tuesday 12/16/14


Row/Run 400m



Set up Racks and Partner up with someone that may do the same weight if needed!


A. Spilt jerk from racks build to a tough single in 12mins
B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A
Row 500m @2k PR pace
rest 3mins x 5 all rows same pace

– go for something if feeling good on SJ
– increase weight per set on PC cluster
– record weight used
– if the row is too fast to sustain the same pace back it off a bit
– all rows and AD sets should be the same pace focus on recovery btw both

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