WOD – Thursday 7-3-14

July 2, 2014 jkwuest No comments exist

SKILL: 5 minutes of double under or pistol practice


STRENGTH: 5X2 POWER CLEAN COMPLEX; Every 2 minutes, complete 2 of this complex:

Hang power clean, drop bar, reset, full power clean, repeat.


Add weight each round for a total of 5 rounds over the course of 10 minutes.


For time:


800m run (unweighted)

20 wallballs (20/14)

600m med ball run (20/14)

25 wallballs

400m medball run

30 wallballs

200m med ball run

35 wallballs


22 minute cap


Beginners can skip the 800m run if they choose to or they do not believe they will finish under the cap if they run it.



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