WoD for January 6th, 2014

Group: Bergener Squat Clean

Strength: 15’ to find 1RM Back Squat

WoD: Downward Ladder (Cleans by 1, Others by 2)

5 Squat Clean (135/95) a) 115/80 b) 95/65 c) < b 10 HSPU a) 1 ABMAT ROM b) Bands c) Box 10 Goblet Squat (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd Notes: 5 rounds. 1st Rd: 5, 10, 10. 2nd Round: 4, 8, 8, Last round: 1, 2, 2 MOB: Roll Posterior, Quads / Lax Shoulders

Leave a Reply

Your email address will not be published. Required fields are marked *