Thursday, May 21, 2015

Friday, 5/22/2015

Warm up:  Choice

Strength:  In WOD

WOD:  40 minutes move as much weight as possible.
           1 round =  -1 rep Bench Press
                           -1 rep Back Squat
                           -1 rep Power Clean
            
            This is the same format as 10,000# 
            Choose a weight for each lift that you would normally do for a good set of 5.
            Focus on Strict Form for the lifts!!!! 
            Find the correct weight for you BEFORE you start. 
            
In the past we have done this for 25 minutes.  This will be an extra 15 minutes!  More of a grind.  Keep focused on form!!!!  Slow the pace a little if you have to!

Post weight used for each lift and # of rounds completed with total weight moved. 
So if you Bench 200# Squat 300# and Clean 150# that = 650# per round.  20 rounds would = 13,000#

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