Friday, 21 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas



Run 400m

15 Clusters* (75/53)

10 Burpees-over-Bar


5 rounds for time

*Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the squat, perform a thruster, finishing overhead.


Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Quad Smash – 1:30/leg



Post time and experiences to comments


  1. CWOD: 48# one burpee left at 30 min cap. Glad it’s over.

  2. White Ape says

    23:23 Rx
    That was TOASTY!!

  3. CWOD: 38# finished the last run by cap 30:25

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