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August 27, 2016

WOD

for time *
50 Hang Power Cleans 95/65 lb
50 Medicine Ball Cleans 20/14 lb
1000M Run
35 Hang Power Cleans 95/65 lb
35 Medicine Ball Cleans 20/14 lb
1000M Run
20 Hang Power Cleans 95/65 lb
20 Medicine Ball Cleans 20/14 lb
1000M Run

*35 minute time cap

Workout notes: Today’s workout definitely  fall into a longer time domain than what you might normally see.  That means the workout lands in the oxidative metabolic pathway. Work with weights that you are certain you can perform large sets or move continuously. That means you should be able to do a really big set when you are fresh! If you are new to this level of volume  and/or CrossFit.  Scale the workout but completing only 1 or 2 of the rounds!

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