WOD for Friday June 9th

Fitness
Strength:
5 sets of 8 Deadlifts


WOD:
For time:
1k Row
20 Burpees
10 power cleans(135, 95)
500 Meter Row
20 Burpees
10 Power Cleans
250 Meter Row
20 Burpees
10 Power Cleans


Performance
Strength:
7 sets of 3 Deadlifts @ 80%-85%


WOD:
For time:
1k Row
50 Burpees
10 Power Cleans(185/155)
800 Meter Row
40 Burpees
10 Power Cleans
600 Meter Row
30 Burpees
10 Power Cleans
400 Meter Row
20 Burpees
10 Power Cleans
200 Meter Row
10 Burpees
10 Power Cleans


Optional Conditioning
5k run at an easy pace


Notes
  • Restart before each Deadlift rep (i.e.. NO BOUNCING THE BAR)
  • This workout is meant to be done at a consistent pace, do not burn yourself out on the first round.
  • The weight for the power cleans is consistent through the rounds.



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