B-Roll's B-Day WOD
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Uploaded by PrimalFitnessWOD on Nov 11, 2009
Spencer celebrates his one year anniversary at Primal with this misery...
3 rounds for time:
With a barbell (95/65), perform the following complex without putting the bar down*:
1 Power Snatch
2 Overhead Squats
3 Thrusters
4 Push Presses
5 Hang Squat Cleans
Move to a pull-up bar and perform the following complex without coming off the bar*:
1 L-pull up (scale to strict pull up if necessary)
2 Toes to bar
3 C2B (chest to bar) pull-ups
4 K2E (knees to elbows)
5 pull-ups however
Run 400M
*During either complex, if the athlete releases the bar, he or she must stop and perform 5 burpees before resuming the complex where the athlete left off. There is no limit on the number of times an athlete can be penalized for releasing the bar.
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seems like a great workout but im a bit confused, do you perform the barbell complex three times in a row, then move on to the pull up complex and perform those exercises three times in a row then run 400m. Or do you simply perform the barbell complex, then the pull ups then run 400m 3 times?
asset002 7 months ago