Well it is a rare occurance that I use a WOD from the main site, but I can tell you we have two in a row this week.
DELOAD WEEK
Conditioning will be longer and or harder ;-)
Skill:
L work
L-sits
L-holds
L-hangs
L-pull ups
Strength:
Clean pulls
5-5-5-5-5
Power cleans
3-3-3-3-3
Stabilizer:
Can you believe I don't remember what we did yesterday??? (I can - shhhh)
Metcon:
Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps - we used 70/50kg for weight
6 strict ring dips
9 box jumps, 30-inch
27 double-unders
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