Friday 131213


21, 15 and 9 reps for time of:
Dumbells Hang Cleans 40#/25# ea.  DB


Pulling exercises are some of the trickier to mimic without the proper equipment. For hang cleans, make sure you get the jump into the Squat for each rep. You can use all sorts of odd objects to clean if you have no dumbells. For the pull-ups, try variations of body rows from a tree branch, a set of rings (I know many of you have them) or even a hand rail.

Post your version of the wod and the time to complete to comments.


  1. Kellie says:

    Time : 5:31
    All I had were #20 DB
    My pull-ups were done under my counter top I held onto the edge and pulled myself up. That was my only option this late.
    Good workout can and can’t wait till tomorrows :)

    1. Kellie says:

      Also did 30 air squats and 30 #20 DB squats I felt I needed to get some squats in his week.

  2. Newberry, Thompson says:

    Did WOD on Saturday.
    Hang clean / sit-up – 21, 15, 9

    dumbbells 5# each – 10:02
    1/2 mile run
    55# – 10:06

  3. Danae McCutcheon says:

    Did WOD in 8:55 with 2 #20 db. Did push presses with db, instead of pull ups. Couldn’t find anything to do pull ups on

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