NEWS

THU WOD Recording: Here

WOD

GYM WOD

“Off My Mind”
21-15-9
Front Squat
Hang Clean
Toes to Bar

Weights: 115/75

HOME WOD

21-15-9
Squat + 1/2 Squat
Broad Jump
V-Up

WOD GUIDANCE & GOALS
For the front squats and hang cleans, choose a weight you can front squat for at least 10 consecutive reps and hang clean for at least 7 consecutive reps. Strategically break the front squats into 2 sets (11/10 or 15/6) and the hang cleans into 3 sets (6/5/4 or 7/7/7) to save your grip for the toes to bar. Break toes to bar into thirds like the hang cleans. Knees up or V-ups are a great scaling option. Target 10 minutes.

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httpv://www.youtube.com/watch?v=5wndJLQbcCs

ENDURANCE

4 x 1000, rest 2.5 min