August 7, 2013
COACH CASS EXPLAINING THE WOD….OR HER WARM-UP.
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STRENTGTH:
FITNESS
Deadlift: 3,3,3,3,3
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PERFORMANCE:
Five sets of:
2 Position Clean (above knee and floor) x 2 @75% of 1RM
Drop bar between reps, not positions.
(Rest 1-2 minutes between sets)
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WOD:
FITNESS
Three rounds for time:
20 KB Swings (53/35)
20 Wallballs (20/14)
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PERFORMANCE
Three Rounds for time:
20 KB Swings (70/53)
30 Wallballs (20/14)
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PERFORMANCE SUPPLEMENTAL TRAINING:
Halting Clean Deadlift:
Five sets of 3 reps @100% 1RM Clean
*A halting clean requires a pause just above knee, with vertical shins, then stand all the way up.