Wednesday 10/28/15


Schedule Reminder: No 8am class this Saturday due to our 9am Halloween WOD & party! Come in costume, prizes awarded for best Individual and best Group (up to 4 people) costumes. We’ll provide coffee & fruit, feel free to bring something to share! Please RSVP on Facebook or via e-mail. 


1) Squat Clean technique work

2) Hang Clean + Clean (1 complex EMOM 12 mins)

Work on getting into the correct hang position, coming through the power position to drive the bar up, and pulling yourself under the bar. Pause at bottom of squat if possible. For the clean from the floor, go slow off the floor and accelerate through the hang position. Ascend weight only if form is good!


EMOM for 16 minutes:

Odds – 1 Barbell Complex*

Evens – 15 Wall Balls (Rx: 20/14 to 10’/9′ target. Scale down in weight if needed to perform full-depth squats or reach target)

*Barbell Complex: 4 Deadlift + 3 Hang Power Clean + 2 Shoulder to Overhead

Weight on complex is as heavy as possible while maintaining great form on every rep. Use same weight for all 8 sets, record weight as score.

Categories: WOD

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