We've all been there hey!
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Photo Credit: Angela Clancy

 WoD: "Hanging Tough"

Complete 5 Rounds For Time:

China Town Run

15 Dumbbell Hang Squat Clean & Jerks

9 Weighted, Strict Pull Ups

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M: Two 22.5kg for the C/J. One 22.5kg for the Pull-Ups

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W: Two 15kg for the C/J. One 15kg for the Pull-Ups15kg.

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• Bam! Lots going on here!! This WoD is a tough ask to crank out for sure.
• First up, we know we are going long today. Likely 25 odd  minutes so lets start to strategise our way through. We want the runs to 2 mins or less. If this is too aggressive for the China Town run we can reduce the distance.
• The Dumbbells will feel heavy as the squat component will take its toll. Choose a weight that will have you complete it in under 90 seconds, or 2-3 sets.
• For the pull ups you want a confident regard for your pull up strength. In order to be capable of 45 reps at this weight you want to have a 3RM of a lot more than that.
• In any case we can modify this a multitude of ways and our intents are to hit a suitable pace and level that won't have us stranded for minutes on end staring at a pair of Dumbbells just waiting to be used!
• Let's go! Tuesday is a calling you!!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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