WOD for Wednesday 11-4-15 (Changes vs Sunday)November 4, 2015
Bar droppers, today is NOT your day.
The workout goes as follows
Reps 1-20-Hang Power Clean (Bar Hang to Standing)
Reps 21-40- Hang Squat Clean (Bar Hang to Past Parallel to Standing)
Reps 41-60- Full Squat Clean (Bar Floor to Past Parallel to Standing)
rx’d is 135/95.
BUT… Every drop = a) 10 seconds added to your score and b) ascending over the bar burpees. So, first drop is a loss of 10 seconds and 1 over the bar burpee, 2nd drop is a loss of 10 more seconds and 2 over the bar burpees, 3rd drop 10 more seconds and 3 over the bar burpees etc.
I did this on Tuesday and dropped 1x in the hang power cleans, 3x in the hang squat cleans and 2x in the full squat cleans. For a total of six drops. I finished in 10:54 PLUS my 6×10 seconds of drop penalty time equals a score of 11:54.
We will precede the work capacity portion with either instruction on the clean or work to a heavy single.