Strength
BB Complex – EMOM for 8 Minutes (1 Hang Power Clean + 1 Push Jerk)
—Start @ 80% & work up to a heavy rep
Conditioning
“DT” – 5 Rounds For Time (Compare to 8/21/2013)
12 Deadlifts 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerks 155/105lb
—Rest 3 minutes
Tabata Air Dyne (for effort – don’t worry about calories/distance)
WOD Notes: This is one of the more popular Hero WODs. Click on the link above to see what your time was & what weight you used. The hang power cleans are usually the toughest part of this WOD, which a hook grip will be critical in hanging on to the bar. Use about 55-60% of your Hang Power Clean.
***Reminder – The “Whole 30” Nutrition Challenge ends tomorrow. We will be repeating the Baseline WOD, so bring your “A” game!
