WOD 28Sept

See you all at 11:30 at Frederick gym. 


1. Bear Complex 

1 rep EMOM x10 minutes 

1 rep = 1 power clean + 1 front squat + 1 push jerk + back squat + 1 behind the neck push jerk 


2.  3 sets @ ALL OUT EFFORT

20 KBS (70#/53#)

Row 300m

Rest 5 minutes between sets. Your score is your total time working for all 3 sets. 

2 thoughts on “WOD 28Sept

  1. Knocked out 199 for the first 5 sets and then dropped until I was at 176 for the last one.

    Did the metcon in 1:50, 1:53 and 1:55. Whew. With those short breaks that made that awfully spicy. But in a good way, stings the nostrils a little bit. Im not gonna lie, it smelled like pure gasoline.

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