ANNOUNCEMENT:  This week will be a week of workout repeats from about one year ago.  If you have been with us for a year and been using Beyond The Whiteboard to log your workouts, you will have something to look back at to track your progress.  If you are not using Beyond The Whiteboard to track your workouts…why aren’t you?!?  Its free and a great way to keep track of your own progress as well as compare your times to the thousands of logged scores for the Named/Hero WODS we do.

4 x 3:00 Interval

(15/12)(20/15) Cal Bike

10 Front Squat (135/95)

Max Rep Power Cleans In Remainder

3 Minute Rest Between Rounds

LAST DONE 9-16-2019

For today we are looking at 4 sprint rounds where your weight should be on the moderate side for the front squats. Pick a weight you can do 10 unbroken for all 4 rounds. For our power cleans, we really want to emphasize cycling the barbell by doing touch and go reps in larger sets before you break into singles.