I just wanted to post this because I believe that Rogue makes the best gear that we all need to
DO WORK!!!!
Strength:
DO WORK!!!!
Strength:
Amateur
Power Clean 5x3 (add 2.5 lbs to last workout)
After SWOD & DWOD - 100 Banded Goodmornings (if time)
Collegiate
Power Clean 1 RM, 3x3 @ 85% of 1 RM
After SWOD & DWOD - 100 Banded Goodmornings (if time)
Note:SWOD is your strength for the day and DWOD if your daily WOD.
WOD:
For time:
21-15-9
Back Squats 155/110
Box Jumps 30/24
Note: on the back squats you must use a rack and watch your shins!!!
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