Friday 20200911

Warm-up (No Measure)

200m Run


2 SETS BARBELL WARM-UP (3-5 reps of each)

Clean Grip RDL
Hang Hi-Pull
Hang Muscle Clean
Hang Power Clean
Strict Press
Push Press
Push Jerk


200m Row

“9/11” (Time)


2001m Run*
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row

*Original workout format attributed to CF BelAir.

**Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)

Posted in WOD

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