410 W Geer St, Durham, NC 27701 (919) 907-1233

Retro Week WOD #5

CFD Celebrates Our 4 Year Anniversary This Week!

Join us for “Retro WODs” all week long!

WOD for Tuesday 081512Click Here For Today’s Schedule
5 Rounds For Time:
10 Hang Clean (75/55)
10 Overhead Squat
10 Box Jumps (20”)

Post Time to Comments
This WOD was first programmed at CFD on August 15, 2008.  The hang cleans are received in a full front squat.  Use the same load for the overhead squat.

Kelly Starrett on prepping your shoulders for the Overhead Squat

We are hosting the 2012 Bull City Barbell Open this Saturday!

Come out from 9-2 to cheer on some of your fellow CFD’ers!

 

One Comment
  1. Dave Phipps Reply
    This WOD was harder than I expected. We have not done overhead squats in a while and I forgot how bad I am at them and how much I hate them. They are definitely my biggest weakness so I need to practice them more. I started with 65lbs but quickly realized I needed to drop to 45lbs. If I had planned ahead better I would have used an empty bar for the OHS and another bar at 75lbs for the cleans. I think my time was about 18:06.

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