“Seriously, who is Justice Beaver?“ -Coach Westy
Strength: Pause Cleans
E1:30 X 8
3 Pause Squat Cleans
Clean liftoff with a full 2 second pause at the knees
Start @50% & build only if your technique doesn’t suffer!
LeanFit: “Machine Descents“
Pick a machine, & stick with it!
Max distance in 0:45, rest 0:45
Each interval MUST cover more distance than the previous…or else
WOD: “Who is Justice Beaver“
AMRAP 13
50 DU’s
25 Wallballs (20/14 &10’/9’)
50 DU’s
15 Toes to bar
FW: RWAN, sub 2:1 singles (100 total)
LF: Sub 30 Plank to heel toe touches
