168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Monday 12/8/14

December 07, 2014

W.O.D.

AMRAP 20 Minutes

7 Squat Cleans 185/115 or 75% 1 RM

8 Burpee Box Jumps 30/24

Advanced Training

5 Rounds For Highest Quality

1 L Rope Climb

3 Skin The Cats (Rings)

5 Roll To Candle Stick

7 Shoulder Taps Each Side Alt. (14 Total)

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  1. Mark Reply

    Good work Morning classes! Tough WOD with a satisfying sense of accomplishment! If you are second guessing coming in this afternoon, just show up!

  2. pauls Reply

    7 rounds @ 85#, 20″ box
    This one is heavy and long and can’t be ripped right through. 70-75% of 1 RM on the SC is about right. Like Mark said above, just show up. You’ll be very glad you did, starting about 5 minutes after you finish.

  3. Jen H. Reply

    I love squat cleans. Even burpee box jumps can’t make me hate this 😀 4 rounds + 3, I think, 95#.

  4. Chris T Reply

    GREAT wod, killer leg workout. I got 5 + 7 did 115 on the bar and did two rounds with a 30 inch box then kicked it over to a 24.

  5. Erin McGee Reply

    7 rounds + 12 reps
    55# and 20″ sprawl box step overs
    Fun 3:30 class!

  6. Kelly Cook Reply

    6 rounds exactly, 95#, 24″ box. This was definitely a tough WOD, but felt good. Great energy at 4:30 class.

  7. Andy Mathieson Reply

    5 rounds + 7 @175# and 30″ box

  8. Mase Reply

    4 rnds + 11 rx

  9. Allan Fleck Reply

    8 + 3 Rx Was honestly scared of this WOD and the AT today, but learned four new moves and Had fun with it!! great time looking forward to a week of hard training! and sleep. Jamins roll to candle stick were magnificent!!!!

  10. Chris Massi Reply

    5 rds + 4 @ 165# with 30 inch. After class PR on the squat clean at 235#

  11. Traci Bushy Reply

    7+5 cleans 95# Definitely a tough one, but glad I showed up! Big, energetic 4:30 class! Nice work today everyone!!

  12. Mark Reply

    5+8 Rx. I love Mondays at C3!!!
    Nice clean PR Massi!

  13. Bushy Reply

    6+3 w 135
    Good times.

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