Workout of the Day Jan 29
Posted by coach Matt L

WOD 130129

Strength/skill work:
A1. Power clean, x3 TNG (135/95)
A2. Ring Dip, x3-5 3103
Rest 2:30, (x4)

“brown bear”
4 rounds, 3 cycles through the circuit each round. 15 minute time cap. For load:
1x power clean
1x front squat
1x push press
1x back squat
1x push press
Each “round” is comprised of 15 reps. That’s 3 cycles through the complex. You MUST complete each “round” unbroken or you will take a zero for the load that round. Your score at the end of the 15 minutes is the total of 5 loads (one for each round). If you don’t complete all 5 rounds, then your score is the total of the loads from the rounds you did complete. You can modify the weight from round to round.

Last completed December 27, 2012.


Josh G had his last day with Free Range last Friday. He is moving back to Washington and will be greatly missed. It was a blast having you as part of our crew, sir! Come grab a WOD the next time you are in town!


One Response to “WOD 1/29”

  1. Sorry to see you go buddy! Glad you got in some PR’s before you left! Take care.

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