11/7/2018 CFNL WOD

Back Squat
4 sets of 2 reps
@ 85/90/90/90%
Rest 2-3 mins
Max reps on final set
Spotters to be used


4 sets of 4 reps
@ 75/75/80/80%
Rest 2 mins
Max reps on final set

WOD 1:
Death By Hang Squat Clean

With a continuously running clock perform:
1 Hang Squat Clean, 40/30 kg in the first min
then continue to add 2 reps each minute (capped at 10 mins).
Score is successfully completed rounds (reps) i.e if you go out on round 4 your score is 5 reps (not 7 as you did not complete that round)

Hang can be anywhere above the knee.

WOD 2:
Tabata Dumbbell 24/20 inch Box Step Over, 22.5/15 kg

Tabata score is the total reps performed in all of the intervals.

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