Monday, December 7, 2015


Find your 1 RM clean

With a partner (you go, I go)
10 RFT
5 squat cleans @ 70% of 1 RM
5 "reps" of 1 burpee + 2 toes to bar

Post WOD
100 band pull aparts

Tip of the Day
When performing your burpee toes to bar, try to find a consistent hand placement on the floor under the bar.  Ideally, you want to be able to come out of your burpee and just straight up to the bar for your first rep.  The same applies when you come down from your last toes to bar, you want to be able to kick out into your burpee without any extra steps.