Phone: (813) 440-8882

Thursday November 12th

11
Nov

Thursday November 12th

Storms gone, we are back open!

 8-6-4-2
Empty Bar Front Squats
Empty Bar Muscle Cleans
Empty Bar High Hang Squat Cleans

Strength
Find a 3RM Touch and Go Squat Clean

Wod
For Time 30/25 Calorie Row or bike
15 Power Snatches
25 Toes to Bar
Rest 3:00
25 Toes to Bar
15 Power Snatches
30/25 Calorie Row or bike
Barbell: 135/100lbs

Goals should be less than 8 minutes on each round
-Rowing should take :90 or less to allow for an aggressive pace. -Power Snatches should be Isabel-weight and allow for some touch and go but most likely singles – at least 6 reps per minute. -Toes to bar should not take more than 3 minutes to complete.

Scaling-
lighter is better today (even if it’s too light) athletes will be able to seriously push on the rower and hold onto the bar which will make the workout very effective.


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