Friday, February 15

1.  "Macho Man"
OTM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks 
Ninjas:  165/115
Beasts:  185/135
Don't be a meat-head.  Lighter is harder than big weights in this wod.  Pick a weight that you can get 6-9 rounds of.  If you don't finish 5 rounds, you need to reduce the weight and go again.
Compare to Dec. 2012


2.  Rowing Intervals
5 x 300m, 1 minute rest

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The balance on the foot during the pull starts at the outside/front of the foot during lift-off, goes to the middle/back as the bar is passing the knee and ends at the inside/front at extension.

Daily WODLisa Ray3 Comments