WOD:

1) Clean Complex: 1-1-1-1-1

One Clean Complex consists of 1 Deadlift, 1 Clean Pull, 1 Power Clean, and 1 Hang Squat Clean. All of these movements should be touch and go there should be no resting the bar on the ground. Rest no more than 2 minutes between sets. Make sure each of the 5 complexes is heavy.


2) 3 rounds AQAP:
400m Run
12 Ring Dips
21 Kettlebell High-pulls 70/53

The High-pulls are two hands on the Kettlebell with the bell touching the ground on each rep and the handle coming just shy of your chin at the top.


For results post heaviest set of Clean Complex and time for Met-con along with any scaling used.


Post results/thoughts to comments

Complexes are very helpful for developing the olympic movements and can really help show you where you are making mistakes. For many today, the clean pull really helped keep people from pulling early on the following clean. Way to tear it up on the met-con, it was a nice burner and you guys did a great job of pushing the pace. Cheers.

Briant getting the bell all the way up
Jennie working hard on the High-pulls
The goal board continues to fill up…and thanks for the warm welcome home everybody, we are all so thankful for everyone’s support
Happy 67th Birthday Carol…way to keep tearing it up creating a stronger, healthier you
– Jade