WOD

there are 2 goals for this workout::  1- steady pace throughout, heavy breathing while able to hold conversation.    2- when it’s time to pick up the bar, you do not hesitate.    Power Clean - 65-75% ish  Front Squat - same bar  Single leg hops are up to a 45# plate for everyone, and it is 10 each leg. Scale down to a 25# plate or even just forward and back over a crack on the floor.    Single Arm Ring Row - mark your spot on the floor with a plate ... Rx is with feet directly underneath the rings, scale back from there for consistency.    OH Carry - 55/35 dumbbell or kB,  15 yds down with one arm, 15 yds back with other arm.  

there are 2 goals for this workout::

1- steady pace throughout, heavy breathing while able to hold conversation.  

2- when it’s time to pick up the bar, you do not hesitate.  

Power Clean - 65-75% ish

Front Squat - same bar

Single leg hops are up to a 45# plate for everyone, and it is 10 each leg. Scale down to a 25# plate or even just forward and back over a crack on the floor.  

Single Arm Ring Row - mark your spot on the floor with a plate ... Rx is with feet directly underneath the rings, scale back from there for consistency.  

OH Carry - 55/35 dumbbell or kB,  15 yds down with one arm, 15 yds back with other arm.  

Challenge WOD

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