Complete 3 rounds for time of:
- 400m run
- 15 cleans (135/95#)
- 15 chest to bar pull ups)
WOD Notes: For the cleans, choose a weight that you can string reps together even when fatigued. Anyone who did CFFB on Sunday should consider doing power cleans instead.
Iron Phoenix Notes: There will be a sign up sheet on the desk at the gym for anyone interested in participating in the 5th annual Battle for the Iron Phoenix this weekend! The deadline to sign up is Wednesday evening.
For planning purposes, we hope to kick off the first workout at 8:00 am and be wrapped up by no later than 1:00. Wings will arrive sometime late morning. Classes are cancelled that day so if you want a workout, sign up!
To keep you thinking, the second workout will be:
Find a 3 rep max ground to shoulder in 7 minutes.
A ground to shoulder can be a clean, power clean, deadlift into hang power clean, split clean etc. The rules are you must touch the ground between each rep but must be “touch and go” style (no rest on the floor).