Wednesday August 30th, 2017
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Category: WOD

Wednesday August 30th, 2017

Warm up-


10 “In and Outs”

50 Single Unders

10 Hang Muscle Cleans

50 Single Unders

10 Hang Power Cleans

50 Single Unders

10 Deadlifts

50 Single Unders

10 Power Cleans

*Clean drills are done with an empty barbell


2 Rounds

Run 100 meters

50 Foot Double KB Walk (increase loads each round)

3 Power Cleans (increase loads each round)


Every 8 minutes for 4 sets:

Run 800m

100ft Double KB Front Rack Walk (70/53 ea)

75 Double Unders

AMRAP with the remaining time: Power Cleans (135/95)

*No touch and go reps….all reps must be singles

*Should have at least 1 Minute per Round to do Power cleans

*Score is Power Cleans

Post WOD-

Accumulate 3 Mins in an L-sit or Plank

KB Calf Smash, 60 seconds per side

Standing Calf Stretch, 60 seconds per side

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