Sep 25, 2014

9-26-14 WOD

For Time:
12 Hang Squat Cleans 
400 Meter Run 
9 Hang Squat Cleans 
400 Meter Run 
30 Burpees 
400 Meter Run 
9 Hang Squat Cleans 
400 Meter Run
12 Hang Squat Cleans
17min time cap. Load is something straight settable. Focus on a rock solid receiving position with elbows high for the receive.

Challenge:
 Challenge: 3 sets for quality: 
10 KBS (standard full swing(no snatch style), first 5 must have 3 sec pause at top, next five should be fast, focus on core control and keeping bell controlled) 
1 Min cumulative Goblet Squat w/ KB, 
6-8 Deadlift Clean Pulls (Light Load)  
 
 

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