WoD for December 16th, 2013

Day 85 of the CFD Burpee Challenge

Warm up: Bergener Squat Clean

Review: 15’ To Find 1RM Squat Clean

WoD: For Time

10 DUs on the minute, every minute, starting with the first.

3 Rope Climbs a/b) 9 Rope Progressions c) 3 Rope Progressions
6 Squat Cleans (155/110) a) 135/95 b) 115/80 c) < b 2 Rope Climbs a/b) 6 Rope Progressions c) 2 Rope Progressions 4 Squat Cleans (175/120) a) 155/110 b) 135/95 c) < b 1 Rope Climbs a/b) 3 Rope Progressions c) 1 Rope Progressions 2 Squat Cleans (185/130) a) 165/115 b) 145/100 c) < b You will need to change out your own weights for each round MOB: Roll Posterior Chain, Quads, Lats Coach’s Tip: If you don’t have your squat clean down quite yet, feel free to power clean the weight and give a front squat for each clean. After the front squat, the bar must go down to the ground. Choose a weight for the Squat Clean that's heavy, but not undoable. You should be dropping the weight after each rep, for the most part.

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