Thanks Mark, for providing a great name for a WOD.
Warm-up: Coaches Choice
Strength: Clean and Jerk
3 Reps EMOM for 4 Min.
2 Reps EMOM for 4 min.
Use this time to build to the top weight you will use in the WOD.
WOD: THE BREAK-IN
For Reps:
0:00 to 6 Min
800m. Run
Max Clean and Jerk 155/105
6 Min. to 8 Min.
Rest
8 Min. to 12 min.
400m. Run
Max Clean and Jerk 135/95
12 Min. to 14 Min.
Rest
14 Min. to 16 min.
200m. Run
Max Clean and Jerk 95/65
Icing: 15 Strict HSPU’s
Summer is finally here…..Bike (MTB) WODs on Thursday at 5:15. We meet at the Box load the bike and head out to Granby Ranch to ride for about an hour and 15 minutes. Bring your bike, helmet and some water. This 1st ride will just get your feet wet.