STRENGTH
Level 1: Every 30 Seconds for 10 Minutes: Hang Power Clean + Push Jerk
*Weights should be light/moderate to focus on technique
Level 2: In 10 Minutes, build to challenging “touch and go” 5 Rep Power Clean + Push Jerk
*Hands do not leave bar during 5 reps, and no pausing/stopping at floor
WOD
Level 1
3 Rounds for Time of:
- Run x 250m
- Russian Kettlebell Swing (35/20) x 21
- Ring Row x 12
Level 2
“Helen”
3 Rounds for Time of:
- Run x 400m
- Kettlebell Swing (53/35) x 21
- Pull-up x 12
Notes: If subbing rowing for running, do 500m row each round in place of 400m run.
ANNOUNCEMENTS
- March Social Media Madness is ON! Check the post here for details. Also, if you are posting to Instagram but have a closed account, please let Scott know so that we can request to follow you on Instagram otherwise we won’t be able to see your posts!!
PC + PJ: up to 85#
WOD: 13:43 Rx (let’s just say that wasn’t a PR)
PC + PJ: 125#
WOD: 14:23 Rx… yeah, today was not a PR. Probably 90 or so seconds faster 2/2015. Maaaaybe I should start running more again 😛
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