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504's First Member Spotlight Thursday Warm up: 20 Russian KB swings 10 lunging pass-thrus 10 banded side-steps (each way) Mobility Strength/Skill: EMOM for 7 minutes @ 60% of 1RM 1 power clean 1 hang squat clean 1 squat clean WOD: 5 Rounds for Time 20 calorie row 5 power cleans (185lb/120 or about 75% of 1RM) Each round is done as fast as possible. This is done in teams of 2. Partner 1 does 1 round (20 cal row and 5 PC) while the other rests. If there is an odd man out, that person rests 1:1 30 minute time cap   Comments are closed.
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