Wednesday, September 4th 2019


A) 6 minute alternating EMOM:
1) 5 strict pullups 2) 8-10 ring rows.
Directly into 6 minute EMOM:
5-10 kipping pull-ups
B) 5 rounds for time of:
500m row
12 burpee box jump overs (24/20″)
1 heavy squat clean and jerk (225/155lb)
*Aim for 85-90% 1RM


A) CTB pullups B) 275/185lb

WOD Notes

Todays metcon will be a longer piece that will test both your aerobic stamina and also your strength and technique. After you elevate your heart rate each round on the row and burpee box jump overs, you will have to execute a heavy clean and jerk. The weight should be around 85-90% of your 1RM. You will need to calm your heart rate down a bit before you pick up the bar and then get a good strong setup before you lift the bar off the ground. A good setup and solid technique will pay off big time when you are tired.