Thursday, 18 September 2014

Posted: September 17, 2014 in WODs


EMOM for 5min – 5 clapping pullups


15min EMOM – high hang clean + clean @ 65-80% of 1RM


20min AMRAP
3 wall walks
5 front squats (115#/75#)
7 burpees
11 DB or KB squat cleans (45#/25#)

High Hang Clean demo:

  1. Gerard says:

    4 rods plus DB squats, and Wall walk. Then ran the Air Force 5k. That was bad decision my IT band tighten up and it really slowed me down. I finished and that about it.

  2. GP says:

    That was rough one, 3 rounds plus got to a few burpees

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