Happy B-Day Rochelle
OLY
Power Clean + 3 Pause (1) Front Squats
2 complex @ 65% of power clean
2 @ 65 %
3 @ 75%
3 @ 80%
Level 2 = 8 x 1 Complex @ 65-70%
Level 1 = Skill work
(20 min cap)
WOD
1,000 m Row
50 Thrusters (45/35)
30 Pull Ups (banded ok)
12 min cap
Group 1 will go @ 0:00 – 12:00
Group 2 will go @ 5:00 – 17:00
Group 3 will go @ 17:00-29:00 (if needed)
