A. Take 12 minutes to build to a
heavy single Hang squat clean for the day
B. For time
Run 300m
12 hang squat cleans
21 toes to bar
Run 300m
9 hang squat cleans
15 toes to bar
Run 300m
6 hang squat cleans
9 toes to bar
*HSC weight @ 75% of heaviest weight from A
Essentials
“Jesus”
With a partner complete:
14 Rounds for time; may I use barbell or dumbbells
10 Deadlifts
10 front squats
10 Push Press
20 goblet lunges
Round 3, 7, & 9
7 med ball sit-ups per partner
The WOD represents 14 stations of the Cross with the three times Jesus fell to the ground on His journey from Gabbatha to Golgotha to be Crucified and Jesus being laid in the tomb.
1 Jesus is condemned to death
2 Jesus carries his cross
3 Jesus falls the first time
4 Jesus meets his mother
5 Simon of Cyrene helps Jesus carry the cross
6 Veronica wipes the face of Jesus
7 Jesus falls the second time
8 Jesus meets the women of Jerusalem
9 Jesus falls the third time
10 Jesus is stripped of his garments
11 Crucifixion: Jesus is nailed to the cross
12 Jesus dies on the cross
13 Jesus is taken down from the cross
14 Jesus is laid in the tomb