You have 10 minutes to complete as many 155lbs power cleans and chest to bar pull ups as possible.

You must complete 15 reps of both as a minimum.

Advanced movement is 185lbs power cleans with muscle ups.

Friday WOD

7 thoughts on “Friday WOD

  • November 21, 2009 at 12:14 am

    Finally getting some strength back after the death illness.

    10 mins MAX EFFORT reps / 135 clean/CTB pull-ups (9 rounds of 5 cleans/5 pulls).

    90 reps.

  • November 21, 2009 at 1:02 pm

    This week has been a lot of fun, getting back into a good routine. Main site has been good! Fran, Elizabeth and deadlifts…

    Sat. school today – so sad to miss CF7 class and olympic lifting club – hope everyone has a good time and look forward to hearing about it!

  • November 21, 2009 at 5:22 pm

    No Sat. school after all! Main site WOD, 16:09.

  • November 21, 2009 at 7:20 pm

    That was a good workout.
    33 185lb cleans
    22 muscle ups

    We need to make a workout called the Segal.

  • November 21, 2009 at 7:33 pm

    nice work max effort. think you beat on that one. did it right after the norcal qualifier and can't remember if i got 51 or 61. i'm thinking it was 51.

  • November 21, 2009 at 8:18 pm

    The Seagal workout should be called, "Gene Lebell Choked me out and I messed myself."


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