31 July 2013; “Long Duk Dong WOD”


Warm-up: 500 m Row, partner holds L Sit Advanced of Plank Regular.  Perform 3 Burpees for every time you have to put your feet down…

Skill – Powercleans

Warm-up/Strength – Work up to a heavier than WOD weight for your Powercleans….

“Long Duk Dong WOD”

7 rounds for time of….

3 Powercleans 225/155

400m Run