08-02-17 WOD

Warm-up (No Measure)

goblet squat, Russian KBS, hollow/arch raises, calf raises, ankle circles

Dynamic: 3 rounds:

5 power cleans, 5 front squat, 5 ring rows, 10 Mtn climbers

Group: 5×5/arm seated band pulls *wrap band around bar, sit on ground, pull band under chin 1-arm at a time*


Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here


30 squat cleans 65/55/power clean

30 jump pull-ups

800m run

Metcon (No Measure)

2 minutes roll out scap + 1 minute each lat + 1 minute each hamstring



Metcon (Time)

3 rounds for time:

30 KB deadlifts 70/53

30 cal row

30 box step-ups 20″

Metcon (No Measure)

5 rounds:

2 jumping negative pull-ups + 20 seconds each hollow/arch hold