WOD 10 16 12

A1. EMOM (Even): Hang Squat Clean (8×1).  Reps 4-8 should be >70% Clean 1RM.

A2. EMOM (Odd): Strict Weighted Pullup (8×3)

B. Skin-the-cats (3×3)

C. For time [T7/C12]:

12 Front Squats (225/150)

24 KB Snatches (53/35)

48 Slamballs (30/20)

EMOM Perform 10 DU.  (Adv: 20 u/b DU)  No reps may be counted until DUs are complete.  The WOD begins with the FS.

Post loads, times and comments.

10 16 12
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4 thoughts on “10 16 12”

  • Kris
    10 16 2012 at 9:26 pm
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    This looked brutal for the am crew double unders were a killer. Got to tackle it this afternoon though and had some fun.
    178# hang squat clean
    7.5 weighted pull-ups
    4:31 on the metcon used 155 for fs, 40# db and did 20 dubs emom.

    Shout out to Jill, who looked like she wanted to throw the slam ball at somebody’s head, but instead kept working! Great job

      • Kris
        10 17 2012 at 11:58 am
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        I love heavy cleans. As Lisa would say “heart hug”

    • Jill
      10 17 2012 at 9:11 am
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      Thanks, Kris. I needed the encouragement. I was thinking more about not throwing up than throwing the slam ball one more time 😉

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