Wednesday WOD:
30 pullups
500m row
21 hang squat cleans
400m row
15 hang squat cleans
300m row
9 hang squat cleans
30 pullups
Rx for squat cleans are 95# for men, 65# for ladies. I want this weight to be relatively light compared to your max clean. If you 95# or 65# is going to be heavy for you than scale the weight down. We are looking for a hard metabolic conditioning workout today and I don't want your whole time spent slugging through heavy cleans. The pullups before and after are there to tear down your ability to row hard and fast through that first 500m. The ones on the end are just for fun.
The picture is of the top 16 men and top 16 women who were competing in Sunday's finale workout. There are 3 men from Western Canada and 1 women from Western Canada which was a great showing for our region. Remember if I haven't seen you Monday or Tuesday I want you to get me what your weakness is you are going to be working on the next month.
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