Wod Monday 2/13/17

1. Warm-up

Coaches choice

2. Wod prep

Power Cleans
Every Other Minute for for 10 minutes (5 rounds)
4 Touch and Go Power Cleans
Start in the neighborhood of 75% of your power clean max and work up if you can.


Practice Double Russian KB swings and warm up to wod weight.

3. Wod

Waynes World


5 Front Squats (165,110)
15 Russian double kettlebell swings (53,35)
30 Double Unders

*Scale load as needed.  Load choice for front squats you should be thinking unbroken sets each round.

*Load choice for kettle bell swings you should be thinking 2 sets or less.

Double unders scale to attempts or 60 singles per round.

4. Post wod

Couch stretch 2 minutes per side.



Posted in WOD

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