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“Rhea”

The Ham Plan Benchmark WOD

334 26
  • 5 Rounds for Time
  • 10 Strict Pull-Ups
  • 20 Kettlebell Swings (70/53 lb)
  • 10 Front Squats (185/125 lb)

With a running clock, as fast as possible complete the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of the Front Squats is completed.

Intended Stimulus

Aim to finish the workout between 12-20 minutes. Front Squat must be a weight you can Clean confidently from the ground and you can squat for at least 5 reps in a row.


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Background: We first found “Rhea” by Ham Plan @hamplan posted on their Instagram on January 8, 2021.

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