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WOD - Wednesday, 9/7/2016

Mobility: Shoulders/rotator cuff stuff, hips, knees, ankles,


4 Hang clean pulls

4 Hang power cleans

4 Power cleans

4 Thrusters

x 3

A. Strength: Clean complex (16 minutes)

1 power clean + 2 hang power cleans + 3 thrusters


B. Conditioning:


For time:

150 Wallballs (20/14)

Time cap: 12 minutes

If you complete this workout Rx you stnd the chance at being immortalized on out leader board. (Rx means using the prescribed weight (20/14), going below parallel on all your squats and hitting the target every rep).

Extra Credit:

5x1 Minute (weighted) plank, 1 Minute Rest

When the WOD says "Karen"

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