Wednesday, December 14

250m Row
4 Power Clean (155/115lbs)
4 Hang Power Clean

250m Row
4 Power Clean
4 Hang Power Clean

It isn’t stated in the Workout but the Power Cleans + Hang Power Cleans are done as a Complex unbroken. The weight cannot be put down during the 8 reps. Every round. It makes the Workout slightly more interesting and challenging for you guys. A lot of you may not have put the Bar down anyway, but knowing you aren’t allowed to changes things a little mentally. Especially when you get tired. If you fail, you need to re-start that set.


As many rounds and reps as possible in 12min.

WOD Goal

Top performers should aim to get over 10 rounds. The majority of us should aim for at least 7 or 8.

Even though the rows are short, there will be quite a few of them and you will feel like you are rowing a lot. Accumulative fatigue will catch up and you will start to slow down your rows. Push to keep the same pace throughout the whole Workout.

Beyond RXD

4 rounds for time:
1,000m Row
15 Toes to bar
10 Box jump over (24″/20″)
15 Toes to bar
10 Box jump over (24″/20″)

NOTE: Goal is to try and finish this in under 26 minutes. You may not touch the box on the jump overs; clear the box as you jump from one side to the other.


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