CWOD: 1/24/2014

A. 3 Position Clean (floor, knee, hip) – build to heavy set in 8 min
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“SuperFit Rubicon Event 1”
10 Minute Time Cap:
Row 500m
1 Squat Clean
Row 400m
2 Squat Clean
Row 300m
3 Squat Clean
Row 200m
4 Squat Clean
Row 100m
5 Squat Clean
– Clean weight is (185 / 125), for masters (135 / 95)
– compare scores to event leaderboard
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Glute Ham Raise 3 x 8-12 @ 40X0
– bodyweight only, hands behind head, fingers interlaced
– full Glute Ham Raise, this is not a back or hip extension.
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10 Min Airdyne or Row @ Z1