Darren

Bombtrack
Teams of 3
2 Rounds:
30 Bar Facing Burpees
30 Hang Power Cleans (95/65#)
30 Toes to Bar
30 Thrusters (95/65#)

120/90 Calorie Row

2 Rounds:
30 Bar Facing Burpees
30 Hang Power Cleans (115/80#)
30 Toes to Bar
30 Thrusters (115/80#)

120/90 Calorie Row

2 Rounds:
30 Bar Facing Burpees
30 Hang Power Cleans (135/95#)
30 Toes to Bar
30 Thrusters (135/95#)

**30 Minute Time Cap**

WOD Guidance
Stimulus wise, we are looking for the following on the barbell..
Weight  #1- A weight that you could complete 20 unbroken repetitions with
Weight #2- A weight that you could complete 15+ unbroken repetitions with
Weight #3- A weight that you could complete 10 unbroken repetitions with
On the toes to bar, find a variation that allows you to complete 5-10 repetitions at a time throughout the workout.
On the row, think quick sprints of 10 calories at a time.

Box Brief
Saturday, February 9th @ 6:00pm – Gronk Nation Team Rowathon
Click HERE for more details.

 

 

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