WOD 02-27-2013

Hang Clean 3-3-3-1-1

Run 400 M X 4. Rest 2 min between each.

If you are planning on attending the viewing party this Friday, be sure to add your name to the list in the lobby. Pizza and Beer will be provided.

We have made a change to the tardy rule at CFR. If you are late to the warm up for your class you will need to complete 20 burpees prior to joining the class. This will allow you to get warmed up instead of jumping in cold. Please take it upon yourself to complete your burpees before joining the group. This rule will be upheld and will not be waived. Remember, if you more than 7 minutes you will not be allowed to join the class.


  1. How many 400s? And are these hang squat cleans? Thanks!

  2. 4 on the running.
    Yes any clean that is not denoted as a power clean is always a squat clean.

  3. so practically run 1mile total?

  4. KyleDeneke says:

    Yes it ends up being one mile completed in 400m intervals.