That moment when you enter the "burpee cave"!!
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Photo Credit: Angela Clancy

 WoD: "Spinning Wheel"

Complete As Many Rounds As Possible in 9 Minutes

of:

9 Front Squats

7 Burpees Over Bar

5 Power Cleans

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M: 60kg. ---|--- W: 40kg.

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• A spicy one to round out the working week! when the clock is short and the barbell is there a plenty you know you're in for a fair ride!
• The bar is classed as a "moderately heavy" weight meaning (today) that we expect that you'd to be able to move the number of kilos you choose in unbroken sets of 10-12 reps if asked when fresh. Why do we ask things like this? Its to help you get the desired stimulus the workout has intended for you. It isn't about hitting the "RX" weight. Never has been, never will be. The "RX" you should be shooting for is the stimulus.
• If you choose your weight based off of your coaches advice then what we will see is you moving that barbell unbroken at the start & with some gusto. We also label it as "moderately heavy" because no matter how fit you are, that bar will feel heavier by the later stages of the 9 mins (IF you are pushing yourself that is!!).
• Theres nowhere to hide in this one so you may as well get after it & earn your weekend coming up!!
• Enjoy!!
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your Number of ROUNDS to your Beyond The Whiteboard account.

Yum!!