WOD 2.3.15 Tuesday

A. 21-15-9 reps NFT

  • Calorie Row or Airdyne Bike
  • T2B

B. power clean 15 minutes deliberate practice- 4 positions.

After 5 minutes you may begin adding weight in small increments.

  • Mid thigh
  • Knee height
  • Below the knees
  • From the floor (power clean)

*** This is warm-up for the deadlift; don’t go heavy. Go perfect.

C. “Wren” 5 Rounds

  • 10 Deadlift  (50%-60%-70% of 1 RM… scale as needed)
  • 50 Double-unders (or 150 singles)
  • Ring Dips 5-5-5-5-5 (weighted or scaled as needed)

D. Accessory 3x

  • 10 Bent over DB row
  • 10 Goblet walking lunge
  • 10 Barbell Shoulder shrugs
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