6 Sets and 1 Row

6 Sets and 1 Row

***We hope to see everyone at the CFBC Holiday Party on Saturday!  It starts at 7 pm at the Lennox Place neighborhood clubhouse(9210 Lennox Laurel Circle Raleigh, NC).  Check out the Facebook event page here for more info.***

Legs, hips, arms, recover!

Wednesday we saw a lot of improvement from week 1.  I am betting today will be the same thing.  Check your scores from last Wednesday on Social Wod.  This will give you an idea of were to start and finish today.  Just like last week,  you can drop the bar after each overhead movement.  Using about 3-5 seconds to set back up for the next 3 position clean.  Try to be as fast and powerful as possible from each of the 3 positions and then set yourself up well for the overhead portion.  After all 6 sets are complete we will jump on the rowers for a fast and furious 500 meters.

Workout of the Day (WOD) 12/13/13:

6 Sets:

• 3 Position clean + Push Press
• 3 Position clean + Push Jerk
• 3 Position clean + Split Jerk

Then,

• 500 Meter row time trial

*Post 3 position clean/overhead weights and row times to comments.