Warm up:
2 rounds of:

200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

WOD:
7 rounds of:

5 touch and go Power cleans (185 lb./115 lb.)
200m Run

Rest 60-90 seconds between each round.

Post thoughts to comments.

_________________

The MWOD Project is posted daily by Kelly Starrett. KStar is nothing short of amazing. Check this sequence of KStar’s 136kg/300lbs clean.

Kelly is strong like an ox, but he also utilizes a very unique technique during his pull. In his early years as a world level paddler, Kelly’s right wrist has suffered a lot of irreparable damage which now prevents him from being able to turn the wrist over without considerable pain. To solve this problem, Kelly has perfected an “underhand/overhand” start and pull position. At the finish of his third pull, Kelly releases the bar to cross his right arm over to his left shoulder to secure a rack.

Amazing right? Don’t try that at home.

__________________

MWOD#10: The 500th MWOD: A lot of shoulder love for those of you with external rotation issues and get stuck with internal rotation!

Post results to comments.

Media:
Wednesday WOD, December 5, 2012

One thought on “Wednesday WOD, December 5, 2012

  • December 5, 2012 at 10:42 am
    Permalink

    I hate you, Fran. You’re not pretty at all in the morning. I hate you very, very much.

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