Today’s WOD

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FRIDAY, JANUARY 18TH 2019

A) WEIGHTLIFTING METCON (FOR WEIGHT)

Some much needed LONG cardio. We haven’t run in a while. Warm those leggies up good 🙂

Every 7min. X 5 Rounds:
Run 400m
500m Row
10 Power Clean and Jerks 115/75

Round 2: 8 Power Clean and Jerks 135/95
Round 3: 6 Power Clean and Jerks 155/105
Round 4: 4 Power Clean and Jerks 175/115
Round 5: 2 Power Clean and Jerks 185/120

S1/MRx: Start at 75/55, add 20/10 to the bar each round
S2/MS: Start at 75/55, add 10/5 to the bar each round; Scale distance on run and row as needed to complete in approximately 5min.
Rx+: (135/95)/(165/115)/(185/135)/(205/145)/(225/155)
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