7/2/16

Warm-up

200m Run
6 Samson Complex
6 Goblet Stretch
Shoulder Circuit
Clean practice with empty bar

WOD

Operation Red Wing

4 RFT:
3 Big Clean Complex
800m Run
8 Burpees
800m Run
8 Thrusters
800m Run

Each Big Clean Complex consists of:

High Hang Clean
Hang Clean
Clean
Push Press
High Hang Clean
Hang Clean
Clean
Push Jerk
High Hang Clean
Hang Clean
Clean
Split Jerk

*Without dropping the bar

Completed the workout with 95#. Took me 1:14:22. What a doozy! For each Big Clean Complex, I rested :30 between sets. Last set smoked me on each round! Looking forward to doing this with 115# next year.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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