07/20/2016

Congrats to Coach Slater for completing his OLY LIFTING cert last weekend!!  Can't wait to hear about his experience with some world class lifters!

Congrats to Coach Slater for completing his OLY LIFTING cert last weekend!! Can’t wait to hear about his experience with some world class lifters!

WOD:

Min 1: 15/10 Cal Row
Min 2: 10 DB Power Cleans (55/35lbs)
Min 3: 16 Jumping Lunges
Min 4: Rest
6 Rounds

6 Rounds will seem like a long to maintain a relatively high intensity across all the movements.  Use the practice round to get a sense of what rep scheme you can hold over the 6 rounds. The built in rest at the end of each round will help you hold this.  You should be having around 10-15sec max rest at the end of completion of the movement.

The Power Cleans are touching the ground each rep. The Jumping Lunges are 20 total reps, 10 each side.

Rxd: The row will most likely be the hardest thing for people to maintain.  Work hard for this and then just hang on for the next two movements.   Careful with the Jumping Lunges!  These are pretty intense and the volume is high.

Fitness: Scale everything as needed. But remember that this is a great workout to push yourselves.  Make sure you don’t have to much rest at the end of each movement.

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