So my phone rang…on the other end was Rich Froning…he’s getting nervous for the team competition & wanted GREAT coaching. So I’m off to Regionals to help him out! Just so you know what’s coming, here are the next few days WOD’s
Friday
Strength: Front squat
Work to a heavy 4 (reference 5/12)
Work to a max 3. Probably 5 – 15 # more.
WOD:
hang cleans 135/95 115/85 15-12-9-6-3
KB Goblet squats 70/53 62/44 6-9-12-15-21
Saturday
Strength: GOAT work. Take 12 M & work on whatever bar motion you hate!!! Go off the rack or off the floor. Go heavy…go kind of heavy…just beat your GOAT!
WOD: 6 RFT
15 Wall ball 20/14
10 shoulder to overhead 135/95 115/85
10 slam balls (HEAVY!)
