This WOD is brought to you today by CrossFit Invictus and their performance blog (2 OCT 2013)
A. 5 sets of:
3 Hang Cleans
Rest 2-3 minutes
Build to your heaviest 3 rep max.
B. 12 minute AMRAP:
15 Kettlebell swings (24/16 kg)
10 Wall Balls (20/14 lbs)
100 meter sprint
Count every ten meters as one rep for scoring purposes.
Post your scores to comments.
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Training videos
This video demonstrates the 3 rep hang clean scheme courtesy of Ryan Seager. The cleans in this video are squat cleans, but for the WOD you can choose either the squat or power versions.
This video covers the wall ball technique. It is over 8 minutes long. I am really impressed that a guy can talk about the wall ball for this long. Some pretty good tips and info in this video though.
This video covers the sprint. Do it like this guy and you are probably doing it right.
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