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

WoD: "Hanging Tough"

China Town Run

15 Dumbbell Hang Squat Clean & Jerks

9 Weighted, Strict Pull Ups

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.

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.

WOD