After Day 1 Greg sits in 5th place overall and is in a great striking position for a podium spot. Two more long days of workouts remain, but Greg feels good and is poised to put up one hell of a fight. We are so proud of you Greg! Keep kicking ass! Go Team Smiley rep that Precision Blue!!
WARM UP:
3 Rounds
250 M. Row
10 Back Extensions
*May Sub. for Supermans
Then:
5 Min. of Mobility
SKILL:
3 x 6 Strict Pull Ups
or
3 x 3 Weighted Pull Ups
*Go as heavy as possible
**Scale accordingly to level
LIFT:
Power Clean + Hang Squat Clean
5 + 5 @ 60%
4 + 4 @ 65%
3 + 3 @ 70%
3 + 3 @ 70%
WOD:
“TWO GUN KID”
Tabata Burpee
Rest 1 Min.
12-9-6
Power Clean (205/135) (185/125) (165/110) (155/105)
C2B Pull Ups
*This workout is designed for capacity. Scale weight accordingly to speed!
** Score = Tabata reps and couplet time.
POST WOD:
Roll and Stretch
