WOD

092915

By September 28, 2015 No Comments

Happy Birthday Missy!

Strength:

Clean 60% x2,

70%x2,

80%x2,

85%x1,

85-90%x1,

90-95%x1


14 minutes

 

Conditioning:
Every minute for 15 minutes (5 Rounds):
Minute 1- 8-12 T2B (Knee raise or dragon flag)
Minute 2- 10-15 KB Swings (70/53#, scale to a weight that allows you to do them unbroken)
Minute 3- 6-10 Burpee Box-overs (24/20#)

Helpful Tip

If you’ve been posting to Beyond the Whiteboard, especially with a Clean Max recording, you should have your Clean rep weights defined for you. Just open up the app on your mobile phone to see the suggested loading!

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