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WOD

“So Fresh, So Clean” (Time)

“So Fresh, So Clean”

10-9-8-7-6-5-4-3-2-1:

Squat Cleans

Before Each Round:

20/15 Cal Row

25 min Time Cap

Subs

15/10 Cal Bike or 200m Run

RX+-135/95#

RX -115/75#

50-59-95/65#

60+-75/55# Power Clean

Basics-6-5-4-3-2-1 Power Clean w PVC/BB, 10 Cal Row
DESCRIPTION

* We’ll steadily chip away at reps on the barbell in this weightlifting and cardio couplet workout

* Before each set on the barbell (10x) you’ll complete calories on the rower

* The workout flows like this:
20/15 Calorie Row
10 Squat Cleans
20/15 Calorie Row
9 Squat Cleans
20/15 Calorie Row
8 Squat Cleans
…

* The workout will finish after the set of 1 squat clean

* We can expect this piece to take between 18-25 minutes to complete

SQUAT CLEANS

* When fresh, this should be a weight you feel confident cycling for 10+ reps unbroken

* Within the workout, quick singles will likely be the best option

AFTER PARTY

“Midline” WSU DBWGB (Time)

MIDLINE

3 Rounds for TIme

30 Weighted Sit Ups

30 Dumbbell Weighted Glute Bridges

RX+- 50/35#

RX- 35/20#

M1- 20/15#

M2- 15/10#