Today’s WOD was two parts - power cleans to determine poundage and another set of power cleans using plates, tabata style (i.e. do as many reps for 20-sec and rest for 10-sec for a total of 8 intervals).  

Since my left trap was still bothersome, Miggy gave me a different WOD for the first part and allowed to downscale RX to 15. [Thanks Miggy!]

Warm up: 250m row, 100 jump rows, 10 pass throughs, 10 dislocates, shoulder stretch, 10 good morning, 20 samson lunges, 3 sets 10-sec butterfly, 2 sets figure four, Burgener.

WOD:     Part 1 (revise): 15-AMRAP

               500m row

               10 pull ups (green)

               15 sit ups

               20 squats

            Part 2 : Tabata Rx 35/25 (15 lbs) 

                Plate taps

                Lateral plates

C’est moi: 3 / 108