Posted on Jul 11, 2019

A. EMOTM x 9
1 Power Clean + 1 Hang Squat Clean + 1 Back Squat
Same load across all sets.

B.El Locko’s Birthday WOD.

We first did this workout at Inkerman St in 2013. But now that Im 6years older there are 6 more reps per movement, however I cant be f#kd doing 138 T2B so I have reduced the T2B reps to 30..

For time;
50 Double Unders
46 Front Squats (60kg/40kg)
30 Toes To Bar
50 Double Unders
46 Back Squats (60kg/40kg)
30 Toes To Bar
50 Double Unders
46 Deadlifts (60kg/40kg)
30 Toes to Bar

+ 46 Burpees…

Scale;
50 Double unders
20 Front squats (60kg/40kg)
20 Toes to bar
50 Double unders
25 Back squats (60kg/40kg)
25 Toes to bar
50 Double unders
30 Deadlifts (60kg/40kg)
30 Toes to bar

PM: Complete scaled version.
50 ball taps or 15 cal air bike
Front squats from rack
Replace T2B with Ball Slams (use same ball as ball taps)
Back squats from rack

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