Rubicon Functional Fitness – Functional Fitness
200 m Jog
20m Alt Air Squats
2 minutes per side Couch Stretch
Deadlift (5 x 6)
Athletes will build up to 65% of their 1RM and perform 5 sets of 6 reps.
21 Squat Cleans (135/95)
15 Squats Cleans
9 Squat Cleans
Starting and ending with a run. Athletes have a time cap of 18 minutes. Pick a weight on the barbell that you could perform 10 TnG Squat Cleans unbroken when totally fresh. This wod should not be performed with singles. Pick a distance that you can run the whole time. Row 500 meters if unable to run.