WOD Wed 1-18-17

CROSSFIT

5 Sets, resting 1:00 between:
2 Pausing Clean Pulls
Set #1 – 50% of 1RM Clean
Set #2 – 60% of 1RM Clean
Set #3 – 70% of 1RM Clean
Set #4 – 80% of 1RM Clean
Set #5 – 90-100% of 1RM Clean
Pause at just below the knee for one second. At this position, focus on the shins being vertical, with a rigid mid-line.
After the pause, finish with an aggressive drive through the ground and a powerful shrug at the top.
5 Rounds for Max Reps:
1:00 – Row for Calories
1:00 – Power Cleans (115/80)
1:00 – Barbell Facing Burpees
1:00 – Rest
EXTRA ONLY
RECOVERY ROW
15:00 Recovery Row
*Every 3:00, complete 10 GHD Sit-Ups
Start a clock in the background. Every three minutes (On the 3:00, 6:00, 9:00, 12:00 and 15:00), complete 15 GHD Sit-Ups. This is not for score, and is to be a sustainable recovery pace

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