2 rounds of:
5 Hang cleans (bar)
5 Presses (bar)
15 minutes to work to a heavy squat clean
As many rounds as possible in 5 minutes of:
1 Power clean + 1 Front squat (135 lb./95 lb.)
1 Power clean + 2 Front squats
1 Power clean + 3 Front squats
(You go as far as you can in 5 minutes.)
Rest 3 minutes, then complete as many rounds as possible in 5 minutes of:
1 Burpee + 1 Pull-up
1 Burpee + 2 Pull-ups
1 Burpee + 3 Pull-ups……
Rest 3 minutes, then you have 5 minues to run 800m and then do as many muscle-ups as possible.
Post completed rounds and reps to comments.
Retired Army Staff Sgt. Brendan Ferreira lost his left arm below the elbow because of a suicide bomber in Afghanistan. He nearly lost his legs during his recovery process. Doctors told him he’d be lucky to walk again.
Here he is doing the Hero WOD Randy (75 power snatches for time) with one arm at CrossFit Seekonk in Massachusetts.
Post thoughts to comments.