WOD Blog
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240306(Time, Rx2, Rx3) Rx 3 rounds for time: 400-m run 21 knees-to-elbows 12 double-DB hang squat cleans (35/50 lb) Rx2/INTERMEDIATE 3 rounds for time: 400-m run 21 knees-to-armpits 12 double-DB hang squat cleans (20/35 lb) Rx3/BEGINNER 3 rounds for time: 200-m run 12 hanging knee raises 12 double-DB hang squat cleans (10/15 lb) SKILL WORK/Post-workout Accumulate: 50 alternating DB renegade rows – Use workout load. _______________________________________ INTENDED STIMULUS 11:00-15:00; advanced athletes finish sub-10:00. Runs in 2:15 or less. Knees-to-elbows in 3 sets or less. Dumbbell hang squat cleans in 2 sets or less.
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