Thursday, December 8

3 Rounds
12 Hang Cluster (135/85lbs)
500m Row

3 Rounds
12 Thrusters
500m Row

A Hang Cluster = A Hang Squat Clean into a Thruster. Each rep starts with the Barbell in the hang position.


Time to complete the Workout.

WOD Goal

Goal time for the majority of us should be around 12-15mins. Because there are only 3 x 500m rows, make rowing each one hard a priority. Not so hard that you can’t function when you get back to the clusters, but harder than you really want to row. The second row will be the most challenging, since you know in the back of your minds, you still have one more round to go!

The load for the Cluster is intended to be moderately heavy. You should be able to get a minimum of 4 unbroken with the load when you are fresh. Ideally, you should be aiming for no more than 3-4 sets per round, but this will depend on how you scale the workout.

Beyond RXD