Workout of the Day (WOD) – Thurs, 24 Oct 2013

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  • Trigger/Warm-up/Mobilise/Activate
  • 1) Clean Pulls
  • 5-5-5 (complete all 3 sets at your 1 RM for cleans)
  • * Rest precisely 90 sec between reps
  • then...
  • 2) Complete following for time:
  • 30 Thrusters (20 kg / 13 kg)
  • Row 750 m OR 75 SDHP (20 kg / 13 kg)
  • 20 Wall Balls (20 kg / 13 kg)
  • Row 500 m OR 50 SDHP (20 kg / 13 kg)
  • 10 Wall Balls (20 kg / 13 kg)
  • Row 250 m OR 25 SDHP (20 kg / 13 kg)
  • * Time cap 17 min
  • Score = Time or Time Cap plus 1 sec per rep missed (1 sec per 10 m missed on the row)
  • UWS Athletes - Active rest day (complete the warm-up & some light movements drills)
  • Cool-down/Trigger Ball/Foam Roll/Stretch

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