Wednesday, August 18: 15-12-9 DB Cleans, Renagade Rows and KTE's

Well I did a unusual WOD at the fire station, but I still felt good after getting my blood pumping.

Shoulder Shrug 30-25-20-15-10
*Super set with
Seated Row 15-15-15-15-15

Shrug 135-195-225-265-285
Row 100-110-120-130-140

Shoulder Shrug 10-10-10-10-10
*Super set with
Seated Row 5-5-5-5-5

Shrug 315lbs all sets
Row 180lbs all sets

Dumbbell Curls 15-13-11-9-7 (Each arm)
*Super set with
Weighted Pull-up 3-3-3-3-3

Curls 25-30-35-40-45
Pull-ups 45lbs all sets

Dumbbell Curls 5-5-5-5-5 (Each arm)
*Super set with
Weighted Pull-up 3-3-3-3-3

Curls 60lbs all sets
Pull-ups 45lbs all sets

Then...

15-12-9 Reps for time of:
Hang Power Dumbbell Cleans, 55lb DB's
Renagade Rows, 55lb DB's (Total reps)
Knees to Elbows

Jacob 6:03

This WOD was surprisingly tough and really taxed your grip. Got me sweating which was good.