WOD for Thursday 2/13

St. Louis, St. Louis West – CrossFit WOD

STRENGTH/SKILL
Five sets of:
Clean Pulls x 1.1.1
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)
Rest 90 seconds

WOD
Five rounds for time of:
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps
(chest-to-bar pull-ups for advanced athletes)

Clean Pull (1.1.1 )

(Rest 10 seconds between singles–weight should exceed your 1RM clean)

Rest 90 seconds then:

Ring Rows (8-10 reps @ 2111)

(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)

Rest 90 seconds then repeat.

Metcon

Five rounds for time of:

Metcon (Time)

Power Clean x 5 reps (should be 75-80% of 1RM clean)
Pull-Ups x 10 reps (C2B to scale up)