WOD 3.28.14 Friday

Friday WOD (non-Open Competitors)

A. Squat Cleans

  • 5-5-5-5-5

B.  “Bluto”

EMOM 15

  • Minute 1 – 5 Wall Balls (20, 14#) + 5 Power Cleans (135, 95#)
  • Minute 2 – 5 Wall Balls (20,14#) + 5 Toes to Bar
  • Minute 3 – 5 Wall Balls (20, 14#) + 5 Push Jerks (135, 95#)

Repeat Pattern x 5

C. 3x

  • 8 ea. 1-Arm Dumbbell Row
  • 8 Barbell Bench Hip Thrusters

————————————————————

Open Competitors:

A. Squat Cleans + thrusters (light weight/ warm-up weight)

  • 4+2   4+2   4+2   4+2   4+2

Perform 2 thrusters at end of each set

B. Workout 14.5

For time
21-18-15-12-9-6-3 reps of:

  • Thrusters, 95 / 65 lb.
  • Burpees- jump over bar, do burpee facing bar

C. 3x (Optional: and if you are not dead)

  • 8 ea. 1-Arm Dumbbell Row
  • 8 Barbell Bench Hip Thrusters
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