In today’s workout, we will complete ten rounds of 200 meter row and 5 power cleans. Try to keep a steady pace throughout the WOD. That usually means being conservative with your pace at the beginning and pushing harder towards the end. It’s okay to push the weight a little on the power cleans today, but if your form starts to slip, please go a bit lighter for the rest of the workout. It’s great to challenge yourself, but it’s also important to know your limits!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10 rounds for time:
200 meter row
5 power cleans (125lb, 85lb)
Beginners can reduce the total number of rounds in today’s workout. They can also substitute dumbbell power cleans for power cleans with a barbell. A beginner’s version of today’s workout could look like this:
Scaled 1:
8 rounds for time:
200 meter row
5 dumbbell power cleans (8lb, 5lb)
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
10 rounds for time:
200 meter row
5 power cleans (75lb, 55lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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