Warm up:
2 rounds of:

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

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.

Wednesday WOD, December 5, 2012

One thought on “Wednesday WOD, December 5, 2012

  • December 5, 2012 at 10:42 am

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

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