WOD: Friday April 11, 2014

Front Squat 3-3-3-3-3-3, using heaviest weight per set

As many reps in 20 mins as you can of:

1 Rope Climb

1 Wall Walk

3 Dumbbell Hang Power Clean To Overheads

12 Supermen

*Each round increase Rope Climb and Wall Walk by 1. Also, each round increase DB HPC to OH by 3. Superman PVC Pass Through remains constant at 12 each round. PROGRESSIONS—- – Rope Climb 1:1 seated – Wall Walk (Handstand Hold 10 seconds and increase by 10 seconds each round) – DB HPC to OH – Overhead = Strict Press, Push Press or Push Jerk – Superman PVC Pass Through can either do a Superman Hold and perform 12 PVC Pass Throughs or do a Superman then PVC Pass Through and repeat until 12 Superman w/PVC Pass Throughs are complete.

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