WOD August 8, 2014 (Friday)

What’s up everyone! I’m posting tomorrow’s workout early. My focus is to see if it will help you better prepare yourself. Lately I’ve posted the workouts between 9 and 9:45pm, I know most of you are paying more attention to your family by then, so don’t have much time to get your workout plan/gear together for the next day.

Here’s the workout for Friday, August 8 2014:

Start at 60% of your 1 rep max Power Clean. Complete 2 power cleans every minute, for twelve minutes. You will add 10 to 20 pounds, every three minutes. Here’s an example:

Start @ 60%
Minute 1 = 2 power cleans
Minute 2 = 2 power cleans
Minute 3 = 2 power cleans
(add 10 to 20 pounds)
Minute 4 = 2 power cleans
Minute 5 = 2 power cleans
Minute 6 = 2 power cleans
(add 10 to 20 pounds)

3 x 10 Barbell Glute Bridges
(you pick the challenge weight)

*Teams of 2, complete the following 10 rounds for time:
7 Burpees (per person)
100 Meter Barbell Carry (155#, 135#, 115#, 95#)

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