“Woehlke”

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
40 Pull Ups
50 Push Ups
60 Sit Ups
Rest 3 minutes between rounds.

Weight: 185/135

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
20 Pull Ups
30 Push Ups
60 Sit Ups
Rest 3 minutes between rounds.

Weight: 135/95

3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
30 Ring Rows
30 Knee Push Ups
50 Sit Ups
Rest 3 minutes between rounds.

Weight: 95/65

WOD GUIDANCE & GOALS
Nothing like a tough Hero WOD on a Sweatiest Saturday! Choose a weight for the barbell movements that you can jerk for 4 reps right into 5 front squats, then have to drop before doing the 6 hang power cleans. The reps will not feel easy, but should be done unbroken at the start of every round. Then there are two ways to attack the bodyweight movements 1) start with a big set then chip away at smaller sets or 2) start with smaller sets and quick breaks. Spend no more than 3 minutes on the pull ups, 5 minutes on the push ups, and 2 minutes on the sit ups. Record your total time. There is a 35 minute cap

About Brian Woehlke
Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

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