Warm up: 400 m run or row, group mobility on the turf, 5 kb snatches, 10 gob squats, 7 ball slams, 7 mb cleans and 7 ring rows
Skill: Take 15min to build to a heavy 1rm clean (full).
Conditioning:
2 Rope climbs
100’ Sprint (down and back on turf)
4 Cleans (full)
100’ Sprint
4RFT (225/135 RX+, 205/105 RX)**
**Scaling suggestion use 80-85% of today’s 1RM for the wod, 10 ring rows = 1 rope climb
Score is heaviest clean, and metcon time
Happy birthday Nghi!!
It looks like it was another great birthday finisher!
Skill: Take 15min to build to a heavy 1rm clean (full).
Conditioning:
2 Rope climbs
100’ Sprint (down and back on turf)
4 Cleans (full)
100’ Sprint
4RFT (225/135 RX+, 205/105 RX)**
**Scaling suggestion use 80-85% of today’s 1RM for the wod, 10 ring rows = 1 rope climb
Score is heaviest clean, and metcon time
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