Saturday 11th March 2017 – WOD

10th March 2017

 

WUWOD

To be completed in open gym before the class

In 5 mins

  • hang from rig

every drop: 10 kb swings & 100m run

 

 

WOD 1

Part 1:

In 10 mins build to a heavy 4 rep clean and jerk

 

 

 

Additional Work

Weston

5 rounds for time:

  • 1000m row
  • 200m farmers carry @20/16
  • 50m waiter carry right
  • 50m waiter carry left @20/16
WOD 2

part 2:

for time complete 4 rounds of:

  •  4 power clean and jerks @part 1 weight
  • 8 strict pull ups  RX+ 10

*every 2 mins 50 DU /singles RX+ 60

Rest 5 mins then:

  • 30 hang power cleans @part 1 weight

*25 mins timecap

*score=hang power cleans completed

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