Hey Folks!
Great work on the epic partner/team WOD! You guys crushed everything and it looked fun :) Mandie pretty much carried me through that workout – which was a little longer than what’s normally in my “wheel house”. That’s why those ones are good to do though!
[av_video src=’https://www.youtube.com/watch?v=pT80f-O4MpM’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-21r56y’]
Coaches Notes:
Heavy clean/front squats – See how you’re feeling for them, but go as heavy as you can maintain great form. The workout is going to be a fun one again – the minute rest is long enough to get situated for the next movement, but not long enough to really catch your breath. I’d recommend just racking the bar on your back for the overhead squats (during the rest).
Strength:
6 sets of
1 hang squat Clean
3 front squats
*As heavy as you can handle
Conditioning – “Tabats”
Tabata : ROW (8 intervals 20on/10off, for cals)
rest 1 min
Tabata : OHS (75/53) – (8 intervals 20on/10off)
rest 1 min
Tabata : Sit ups (8 intervals 20on/10off)
rest 1 minute
Tabata : Wall Ball (20/14) (8 intervals 20on/10off)
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