06-27-12 WOD

I had the pleasure of doing this WOD at Hybrid Athletics in Langley, BC. Should you ever find yourself in the BC area, check this gym out. It's one of the most beautiful facilities I've ever sweated in. If I can give you any advice in preparation for this workout, it's to kiss your quads goodbye. See you in class!

STRENGTH:

15 minutes to establish:
3RM Squat Clean to Thruster

Do not let go of the bar between reps. Tap plates to floor prior to second and third reps. A thruster ends with a PUSH PRESS, not a JERK (i.e. there is no double knee dipping allowed).

then:

7 minutes, on the minute:
Squat Clean + 6 Front Squats*

*Perform at your last successful 3RM Clean-to-Thruster weight.

WOD:

10 Minute AMRAP:
20 Wall Balls (10#)
20 Weighted Sit ups (10# ball)
Weighted Run to Pole & Back (10# ball)