9/19/13 WOD



What remarkable thing are you going to do?

Skill Work: Spend 10-15 minutes working on being upside down. If you currently struggle with handstands, work on those. If you can do handstands against the wall, work on doing them free-standing. If you can do them free standing, work on walking on your hands.

The WOD is a 15 minute AMRAP, broken into 3 sections of 5 mins each, with no rest in between of:

  • First 5 Minutes:
    • Run, 400 m then in the remaining time,
    • AMRAP of: 8 Power Cleans (95/65 lbs) and  8 Push-ups
  • Second 5 Minutes:
    • Run 300 meters, then
    • AMRAP of: 8 Front squats (95/65) and 8 Pull ups
  • Third 5 minutes:
    • Run 200 Meters, then
    • AMRAP of 8 Push jerks (95/65) and 8 Front-Rack Lunges (95/65)


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