WOD NOTES:
IWT’s test power output and recovery.
Make sure to pick a load that you can move quickly and efficiently.
Fitness
10 minutes
Dead lift technique and prep
4 sets for distance:
Dead lift x 5 + Row for 2 minutes
Rest 3 minutes
Fitness = 155/105
Performance = 185/135
Sport = 225/155
Performance and Sport
10 minutes
Power clean technique and prep
4 sets for distance:
Power clean x 3 + Row for 2 minutes
Rest 3 minutes
Performance = 155/105
Sport = 185/135
