8/29/2017 – WOD

Strength
Push Press – Work up to a quick 1RM, then 5×10 @ 67%
—Do 1 set every 3 minutes for 12 minutes. Should be touch n go.

Conditioning
10 Rounds For Time (relay style – with a partner)
6 Hang Power Cleans @ 70% of HPC
12 T2B (Rx+ = 15)
30/25 Cal Row

WOD Notes: TD = 2-3min/rd. Each partner will do 5 rounds. Partner B will go when Partner A gets to 25/20 cal. HPC should feel heavy for 6 reps. You should be pulling HARD on the rower since there is built in rest within the WOD. All equipment should be close to minimize transitions.

Assistance
a) RDL (clean grip) – 4×10 @ 60% of DL
b) Hollow Rock – 4×60 sec


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