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"Hangman Jury" Class WOD

1.2K 8
  • “Hangman Jury”
  • 3 Rounds:
  • 30 Hang Power Cleans (115/80)
  • 30 Wall Balls (20/14)
  • 30/21 Calorie Row

Scaling: Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh.

If unable to row, complete one of the following:
40/28 Calorie Schwinn Bike
28/20 Calorie Assault Bike
400 Meter Run

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Strategy: While it is tempting to open up with large or unbroken sets, consistency will help athletes get their best possible score today. Opening with a set of 20+ is impressive, but unlikely able to be maintained. This workout is not won is the first round, rather a collective effort of each round. On the hang power cleans and the wall balls, sets of 2×15, 3×10, or even 6×5 will be best depending on the athlete. A pace that is slightly slower than athletes 2k pace will help them seamlessly transition back to the barbell.
Source: wodwell.com
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