Friday June 8, 2018

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(Competition / Phosphogenic 1-10 sec bursts) 
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec BB back squat, 30 sec BB deadlifts, 5 back squat reps of light weight on BB

With a rolling clock: 

SOD 1 

0-20 min: establish a heavy Back Squat
(if you max out before the 20 min are up, you may begin the deadlift)

SOD 2

20-40 min: establish a heavy 3 rep Deadlift (touch and go preferred / no significant hesitation/re-setup) (if you max out before the 40 min are up, chose another skill to work on until the clock reaches 40 min)

WOD 

3 x 200m row (hard effort) with 30 sec rest between each effort
*Reset the ERG computer each round and use the digital clock for your final time