comp wod

By August 9, 2014wod

PreWOD

1 mile run , 1k row

Met Con
comp wod

Strength/Skill – “Panda Complex”
5 Sets of the Complex (start at 50% of power clean max, increase weight each set)
1 Hang Squat Clean
2 Hang Power Cleans
3 Front Squats
4 Thrusters

If the bar is dropped, the set does not count. You have a maximum of 7 attempts to complete 5 sets of the complex without dropping the bar.

Conditioning
EMOM for 10 Minutes
Even Minutes – 25 Double Unders (scaled 50 singles)
Odd Minutes – 25 Ab Mat Situps

Our Partners

  • crossfitjournal
  • advocate
  • tough