WOD 12.11.13 Wednesday

A. 10 Min Clock

  • Power Clean – build to “heavy” of the day.
    • Points of performance: Arms straight and long, Bar stays close to the body, bang or brush, and catch the bar in the rack position.

B. 20 Min EMOM

With a partner and 1 Barbell. Partners should aim to match up with someone using about the same weight.

at the top of the minute P1 will perform :

  • 3 Power Cleans @ approximately 75% of today’s 1RM
  • 7 or 10 Burpees

at the top of the next minute

P2 will perform:

  • 3 Power Cleans @ approximately 75% of today’s 1RM
  • 7 or 10 Burpees

Athlete’s may adjust the weight up or down as it goes so bring a few extra weights. You must absolutely finish your rep and weight scheme under the minute or adjust down.

C. 3x

  • 8 HSPU
  • 8 Body rows
  • 8 situps

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