W.O.D.
3 rounds for time:
250 meter row
5 reps of the complex
Power clean
Front Squat
Push press
Back Squat
Push Press
Bar cannot rest on the ground at any time EVEN to Re-grip!!!!
3 min. time limit with 1 min rest between rounds.
Complex done in order, not 5 power cleans, 5 front squats etc.
![](<a href="http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl" target="_blank" title="CrossFit Journal Sample Article...right here" alt="CFJ Sample Article" ><img src="http://www.crossfit.com/cf-assets/CFJ-download/CFJ-125x63-3_1.jpg" width="125px" height="63px" border="0" title="CrossFit Journal Sample Article...right here" /></a> ){kind=link}
Subbed SDHP for row
135 for complex
250,241,227
Posted by: Devon | April 27, 2010 at 07:42 PM
My fault...I should have specified to sub a 200 meter run for row. From this moment forward, ABSOLUTELY NO MORE SUMO DEADLIFT HIGH PULLS, EVER!!!!!!!!
Posted by: scott | April 27, 2010 at 08:04 PM
Whats behind that Pauly? Injuries? Bad habits for the O-lifts?
Posted by: Joel | April 27, 2010 at 08:59 PM
Yes......BIG YES!!!!!! and doesn't get the desired effect in this type of workout. Hang power cleans sub in for fight gone bad.
Posted by: scott | April 28, 2010 at 04:13 AM
subbed 200m run, 135lb for complex
1:54,1:44,2:04
Posted by: BH2 | April 28, 2010 at 09:37 AM
Good to know about SDHP. Is rowing included in the 3 min?
Posted by: James | April 29, 2010 at 10:01 PM
Yes the row is included in the 3 mins. 250 meters should take less than 1 min.
Posted by: scott | April 30, 2010 at 09:24 AM