WOD Fri Jan 10

7am Row Conditioning

“Down The Hill”

All intervals done at 2km average split time:

5 Min on, 2.5 Min off
4 Min on, 2 Min off
3 Min on, 1.5 Min off
2 Min on, 1 Min off
2 Min on, 1 Min off
1 Min on

Warm-up

3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying

Strength

Front Squat (base off of 1RM)

On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%

Work

“Marston”

AMRAP 20:
1 Deadlift 405/285
10 Toes to Bar
15 Bar Facing Burpees

*obviously very few people are capable of attempting this RX, please do not let your ego make any decisions today.

CompTrain

2 Hang Power Snatches EMOM x 8:
Sets 1-2: 56%
Sets 3-4: 60%
Sets 5-6: 64%
Sets 7-8: 68%

*base off of 1RM Power Snatch

THEN: In 5 Minutes build to moderately heavy power snatch