SWOD:
"Freeze Frame Fran" for time.
21-15-9 reps of:
Power Clean (95/65)
Front Squat
Shoulder Press
Dead Hang Pull-ups (no movement from the waist down).
FROM (full range of motion) in all movements.
You must 1st Power Clean the bar into the rack position, come to full hip/knee extension, then Front Squat (hip crease below the knees at the bottom) then complete at full hip/knee extension, move feet under hips then Shoulder Press the bar (absolutely no movement from the waist down), press the bar to full arm extension overhead and bring back to rack position. Power Clean, Front Squat and Shoulder Press is one rep, complete 21 reps then 21 reps of Dead Hang Pull-ups, repeat with 15 and 9 reps for time. Do not combine movements. This is a strength WOD. If you are not able to do the prescribed then scale the load.
Post time and load to comments.
Meg was not happy in this photo because I had to tell her that her butt looked big to get her to wipe the smile off her face (I was joking!). She knows that; however, she wanted to show her knuckles from doing burpees on Monday. Good job Meg! We are very proud of you. Just a little minor pain. Don't you think!?!
Happy Birthday Bill!!! Hope you have a great day!
It would look much more legit if she had sharpied "T-H-U-G" "L-I-F-E" across her knuckles.
Posted by: Angela | June 13, 2012 at 09:33 PM