Wednesday’s WOD

Warm-up:

3 Sets:
5 Hang Power Clean + 5 Front Squat + 5 Hang Clean, empty barbell
10 Forward Froggers
10 Backwards Froggers

Strength:

Pause Clean 2RM, then 90%x2x3

Hero WOD:

“TK”
AMRAP 20:
8 Strict Pullups
8 Box Jumps, 36″/28″
12 Kettlebell Swings, 32kg/24kg

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on Aug. 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar Province, Afghanistan. He is survived by his wife, Kami; son, Brody; daughter, Margaret; parents, George and Patricia; and brothers, John and George.

At the top of the pullup, the chin must be both be higher than the bar and break the vertical plane of the bar, i.e. the chin cannot be behind the bar. Count the repetition upon returning, under control, to the hollow hang at the bottom, not when the chin clears the bar at the top.

Extra Work

5 Sets, Not For Time:
5 Challenging Strict Handstand Pushups
10 Two Dumbbell Bent-Over-Rows w/Pause