6/3/14 WOD

autumn row southwest


A.  EMOM for 12 min of:

ODD- 2 Hang Power Cleans- 65-70% of 1RM


B.  For Time:

20m Bear Crawl (10m down/10 back)

25 HR Push-ups

20m Bear Crawl

50 OH Walking Lunges-45/25

20m Bear Crawl

25 Ring Rows

20m Bear Crawl

25 Box Jumps-24/20

20m Bear Crawl



A.  Back Squat- 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%- rest as needed.

B.  Front Squat- 1×5@60%, 3×5@65%- rest as needed.

C.  4 Rounds for total working time of:

5 Hang Cleans (squat)-185/125

5 Strict HSPU

10 Burpees

-Rest 1:1



-new cycle will be posted on whiteboard, those that have any want to compete at the sport of fitness need to work to this level.

Posted on: June 2, 2014admin

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