WED WOD Recording: Seek Bromance
WED Core + Mobility: Here


“Nails, Hair, Hips, Heels”
42 Wall Balls
21 Toes to Bar
21 Hang Power Clean
21 Push Press
Rest 3 Minutes
30 Wall Balls
15 Toes to Bar
15 Hang Power Clean
15 Push Press
Rest 3 Minutes
18 Wall balls
9 Toes to Bar
9 Hang Power Cleans
9 Push Press

Barbell: 95/65
DB: 35/20

Courtesy of CFLP

WOD Guidance & Goals:
If you have a wall ball, bar to hang from and a barbell, do the workout as written. Weight should be light enough to get a third of the reps unbroken. If you have a dumbbell or kettlebell, do thrusters instead of wall balls (hold the bell of the kb or both heads of the db). For toes to bar, lay down and hold the db or kb with arms fully extended overhead. Keeping legs straight bring toes up to touch the kb or db for a leg lift. For the hang cleans and push press, you’ll do the designated reps on both sides (21/21, 15/15, 9/9), switching hands every 3rd of the reps. For example, the set of 21 hang cleans do 7 reps on your right arm, then 7 reps on your left, then switch back for another 7 on your right, etc, until you complete 21 on both arms. You will record a time for all three intervals. Target 7 min, 5 min, 3 min. 


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