WOD: “For Time” -Fri 8.23.13

Skill: Clean

WOD: For TimeĀ 

800 Meter RunĀ 

ThenĀ 

When you finish the 800 meter run you may start your EMOM of Front Squats for ten minutes (you have to start on an exact minute…ex 4:00, 5:00, 6:00, etc)

EMOM Regulations

#225/165 – 3 reps EMOMĀ 

#185/135 – 4 reps EMOMĀ 

#135/95 – 5 reps EMOMĀ 

#95/#65 – 6 reps EMOMĀ 

Anything lower – 7 reps EMOMĀ 

ThenĀ 

6 Rounds of:

5 Cleans (115/75) Ā 

5 Front Rack Lunges (2 for 1)

5 SDHPĀ 

DONE! Record TimeĀ 

IMG_9857 IMG_9859

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