5pm Zoom Weightlifting
https://udel.zoom.us/j/91372856781
Password: 408802
5:45pm Zoom WOD
Meeting ID: 732 5200 2849
Password: 1wR9QX
Strength
a) Clean + Hang Clean – 6 Sets @ 80-90%
b) Shoulder Press – 5×6 (5 sec eccentric – heavy)
—Superset a/b every 3 minutes.
Conditioning
2:30 Min AMRAP x 6 Sets
500/450m Row
*Max Hollow Rocks in remaining time
—Rest 2 minutes between rounds.
WOD Notes: Record Row times + Hollow Rocks each round. Up/down = 1 Hollow Rock. Try to row at 95%+ effort. I want you to have to need the rest.