Wednesday

It is so nice to get outside and enjoy the feel of your legs burning on 500m laps around the Rogue building. Today we added a new twist, holding long time duration plank hold’s with a high heart rate. The most challenging part was staying still and not sliding all over the floor from sweat! Awesome effort from everyone throughout the day!

Hang Power Clean and then 1- jerk to finish each set
Jamie Byrum- 225x10x1 jerk, 255x5x1 jerk, 300x1x1jerk = ridiculous

Skill
15 Minutes
Hang Power Cleans….then 1-jerk
Find 10 rep, 5 rep, and 1 rep max
*athlete will complete 10 hang power cleans, and on the final rep athlete must jerk bar overhead for the entire set/load to count
*SCORE TOTAL from 3 sets

WOD
Run 500
3 minute plank hold
run 500
2 Minute plank hold
run 500
1 Minute plank hold
– Wear a 20/10 lbs vest if you have one