12/11/12 WOD

Strength:  3 Position Squat Cleans. Just like the 3 position squat snatch from last week, position one is from the high hang, from just above the knees is position 2 and then from the floor is position 3.  We’re looking for 7 sets of 1 here.  Also like last week, only increase the weight if you stick all three positions.

WOD: Death By Burpee Pull Up + Toes To Bar (that’s one big motion, a burped to a pull up to a toes-to-bar)

With a continuously running clock perform:

  • 1 Burpee Pull Up + Toes To Bar in the first 1 min
  • 2 Burpee Pull Up + Toes To Bars in the second 1 min
  • 3 Burpee Pull Up + Toes To Bars in the third 1 min
  • …Continuing this for as long as you are able.

If Roy did a number on your hands today, we’ll sub sit ups for the toes-to-bars.

Beginners…you’ll also be working on the cleans tomorrow, but not 3 positions.  You’ll also be doing a death-by WOD, but yours will be push-up and squats.

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