Main WOD
6 RFT
- 1 Squat Clean
- 1 Front Squat
- 1 Hang Squat Clean
- 3 Front Squats
- 12 Burpees
- 24 Double Unders
Option 1: 155/105 and unbroken DUs (any trip up and you go back to ZERO!)
Option 2: 115/75
Optional Skill Work
Toes to Bar – Max Effort Toes to bar in 3 attempts
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Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
Main WOD: Looks like just a few reps at a glance, but this one will sneak up on you in round 3… You’ve got basically 6 Front Squats each round with a couple of Cleans to get the bar in position for the Front Squats. Just don’t drop the bar after the first Clean or you’ll need to do it again. The first Clean is a full Squat Clean, so get the hip crease below the knee. The Hang Squat Clean should start from above the knees. You’ll be relying on a strong shrug.
Option one has another teaser for the overachievers… Think you can go unbroken for 24 Double Unders? Put your money where your mouth is and got back to Zero if you don’t go unbroken. 24 in a row or none at all.
Optional Skill Work: Bust out your best Toes to Bar streak ever. If you want to work on other hanging movements, this would be a good time. Knees to Elbows, strict Toes to Bar (where you only bend at the hip), or even L-sits all develop the core in similar ways.
ROUTINE IS THE ENEMY.