Announcements: Today we will meet in the 62 Room.
Equipment needed: Grab a pair of dumbbells of appropriate weight.
Warm-up and instruction: Matt will lead the group through dumb bell hang cleans and Adam will discuss knees to elbows. Everyone will have a chance to practice each movement.
WOD:
4 rounds for time:
15 x knees to elbows
15 x dumb bell hang cleans (30 lbs. +/- 10 lbs.; make sure you do a full squat!)
15 x dumb bell push press
15 x dumb bell push press
Rest a few minutes and then do the cash-out
Cash-out: 100 push-ups for time.
Post time for the WOD and the cash-out to comments.
7 comments:
Sorry I couldn't make it today - lot of stuff due with classes over these next couple of days... keeping me up a lot later than I'd like.
I'll have to make up the WOD sometime soon - looks like it was a good one.
Drug test this morning.
oh my, that was TOUGH! Dumb bell cleans were no joke!
15:01 with 30 lbs. dumb bells
4:35 for the cashout...also TOUGH! Thanks to Matt for the push.
went to bed a little sick last night. Woke up very sick today. Hopefully this passes quickly.
12:01 doing 20lbs. med ball cleans and 45lbs. push presses.
Aloha,
I used 40lbs dumbbells for everything.
14:07
Cashout: 3:10
15:30 for the WOD
4:50 for the cash out
Not my best performance on this one...
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