Sunday, March 17, 2013

Monday - WOD 64 - Row and Push


Good job on 13.2 everyone. We are going to refocus this week and work on some basics.

Skill:
Power Clean clinic
3-3-1-1-1
Beginners work on form using low weight
everyone else, work on finding a new 1RM

WOD:
3 rounds of 
400 meter row
Max bench press 50% of Body weight
Scaled is 40% of body weight
*no rest between Row and Bench. So you must have a station set up
**2-5 minutes of rest between each round. Enough time to let others go and get your station set up.

OT:
1 min max double under

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