“Slow Is Smooth… Smooth Is Fast…”

Posted: November 15, 2016 in Uncategorized

You Don’t Always Have To Move 100 Miles Per Hour To Be Fast…

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Sometimes… You Just Have To Move Smooth…

ALRIGHT… HERE WE GO!!!

Strength…

Using 65% Or 75% Of Your 1 Rep Max Push Jerk Or Split Jerk…

5x5x5x5… 12 Min Time Cap…

MetCon…

For A Total Of 5 Rounds:

12 Min Time Cap…

Rx’d: M-135lbs/F-95lbs…

5 Power Cleans

5 Front Squats

5 “Shoulder To OverHeads”

100 Meter Run… TIME!!!

3 Barbell Movements: 5 Power Cleans… 5 Front Squats… 5 “STOHs”…

These Cannot Be Strung Together…

Example… Your Last Power Clean Cannot Be Transitioned Into A Clean… Your Last Front Squat Cannot Be Transitioned Into A Cluster… 

Slow It Down… Break Them Up… 

3…2…1…GO!!!

Mando

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11.14.2016 WOD & Scores…

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