3/10/14

From March 10th through April 4th we will be posting two WOD's one for the normal visitor to the sight, to scale as they best see fit, and an additional WOD for those training for the 6535 workout who do not have a lot of Cross-Fit experience.  That second WOD will be labeled Start WOD. 

Strength 

Power Cleans Work to a heavy 2 rep max 

WOD

For Total Time:

Row 1000 m 

30 Toes to Bar

20 Burpees

10 Power Cleans (165lbs) - Scale as necessary 

20 Burpees

30 Toes to Bar

Start WOD

Spend about 10 - 15 minutes working pull-ups

Suggested 6 sets of 5 pull ups, rest as necessary. (Use bands for assistance) 

+

For Time: 

Run 1 mile 

Then do 50 air squats