Saturday 8.5.17 WOD


Choices Choice of Fun Warm-up
Spend 10:00 and mix general mobility in.
– Examples of Games:
Abmat Pizza Game, Dodgeball, Name Game, Funnel Tag. Take this opportunity to put your own spin on something fun that gets people moving.

Skill Review

Grab a BB w. your partner
5 Muscle Cleans
5 Front Squats
5 T2B or Knee Lifts
10 Walking OH Lunges
5 Burpees
*Each athlete will complete all work listed then add weight and get ready to start metcon”


12 Min AMRAP :
10 Hang Power Cleans (115, 75)
8 T2B
6 Front Squats (115, 75)Rest 4:00

12 Min AMRAP:
10 KB Overhead Walking Lunges (55, 35)
8 Burpees
6 Power Cleans (115, 75)

*For both AMRAPs one athlete completes a full round at a time.
RX: (95, 65)
L2: (75, 55)
L1: (55, 25)
Alternate Scaling Options:
– Hang Power Cleans: Russian KBS (45, 25)
– T2B: Knee Lifts
– Walking OH Lunges: Lunges in place
Training Intent
Each athlete should receive roughly 1:1 work/rest allowing for moderate but consistent pace the entire workout. This was a tough week for most people, so today’s workout should not be a “soul crusher”. Keep weights light and move with perfect technique.