Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

5×3 Hang Power Clean

5 minutes max effort single arm Kettlebell Snatch (53 lb./35 lb.)
*You must have equal numbers on both left and right

Rest 2 minutes, then complete:
As many rounds as possible in 5 minutes of:
5 Pull ups
10 Push ups

Post clean loads, kettlebell reps and completed rounds to comments.


Just a reminder – with the hot summer months, your hands are more prone to rip with all of the added sweat. If you rip your hands, scrape your shin with a barbell, etc., or get any open wound of any kind, STOP your workout immediately and clean it. Peroxide and bandaids are available to cover it; also, clean any equipment (barbells, pull-up bar) that you ripped on. Be sure to keep your wounds covered for a couple of days to allow them to heal. Lastly, with all of the sweat, please wipe down any equipment you may have sweat all over (like an ab mat).


How much sleep does Rich Froning get? “You don’t get big and strong by lifting heavy weights. You get big and strong by recovering from lifting heavy weights.”

Post thoughts to comments.

Monday WOD, June 24, 2013

2 thoughts on “Monday WOD, June 24, 2013

  • June 24, 2013 at 7:40 pm

    135 on HPC
    60 reps 1.5 pood KB snatch
    7 rounds plus 12 reps

  • June 24, 2013 at 8:35 pm

    80 reps
    7 rounds + 5 reps

Comments are closed.