Daily WOD
 | Wed, Sep 9 |  |
 | Happy Birthday: David F |
| 260909 METCON | 260909 PRE WOD | 260909 AT HOME WOD | 260909 OPTIONAL ACCESSORY |
260909 METCON(Time, Int, Sc) 15-12-9 reps for load and time of: Hang power cleans Bar-facing burpees – Use the same load for all three sets. – All hang power clean sets must be unbroken; start the set over if you drop the bar. Intermediate/Masters: Same as Rx’d Scaled: 15-12-9 reps for load and time of: Hang power cleans Bar-facing up-down + step-overs – Use the same load for all three sets. – All hang power clean sets must be unbroken; start the set over if you drop the bar. Intended Stimulus -5:00-8:00; max loading for unbroken sets. -Score is both load and time. -Shoot for 60-70% of 1-rep-max hang power clean. -Keep rest breaks to under 1:00. -Unbroken hang power cleans; first set in 1:00 or less. -Maintain a smooth and steady pace on the burpees. |
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