*I adapted/ modified/ took inspiration from a killer WOD that fellow CrossFit Camarillo coach, Casey Metoyer, programmed for our box last Saturday. I was unable to do it with the group over the weekend, so I attempted my version of it (see below) on my own yesterday. This is HEAVY (155#/115#) and slow, but oh, are my buns ever sore today!
For Time -
Round 1:
*1 x Barbell Evil Wheel (a.k.a. "Bar Roll-Out")(155/115)
*1 x Barbell Bent-Over Row (155/115)
*1 x Deadlift (155/115)
*1 x Hang Power Clean (155/115)
*1 x Push Jerk (155/115)
*16 x Barbell Walking Lunge (back rack)(155/115)
~Do not put bar down once round begins...if you do: 5 Burpee penalty; Only rest is b/w rounds~
Round 2:
*2 x Barbell Evil Wheel (a.k.a. "Bar Roll-Out")(155/115)
*2 x Barbell Bent-Over Row (155/115)
*2 x Deadlift (155/115)
*2 x Hang Power Clean (155/115)
*2 x Push Jerk (155/115)
*16 x Barbell Walking Lunge (back rack)(155/115)
~Do not put bar down once round begins...if you do: 5 Burpee penalty; Only rest is b/w rounds~
Round 3:
*3 x Barbell Evil Wheel (a.k.a. "Bar Roll-Out")(155/115)
*3 x Barbell Bent-Over Row (155/115)
*3 x Deadlift (155/115)
*3 x Hang Power Clean (155/115)
*3 x Push Jerk (155/115)
*16 x Barbell Walking Lunge (back rack)(155/115)
~Do not put bar down once round begins...if you do: 5 Burpee penalty; Only rest is b/w rounds~
Round 4:
*4 x Barbell Evil Wheel (a.k.a. "Bar Roll-Out")(155/115)
*4 x Barbell Bent-Over Row (155/115)
*4 x Deadlift (155/115)
*4 x Hang Power Clean (155/115)
*4 x Push Jerk (155/115)
*16 x Barbell Walking Lunge (back rack)(155/115)
~Do not put bar down once round begins...if you do: 5 Burpee penalty; Only rest is b/w rounds~
Round 5:
*5 x Barbell Evil Wheel (a.k.a. "Bar Roll-Out")(155/115)
*5 x Barbell Bent-Over Row (155/115)
*5 x Deadlift (155/115)
*5 x Hang Power Clean (155/115)
*5 x Push Jerk (155/115)
*16 x Barbell Walking Lunge (back rack)(155/115)
~Do not put bar down once round begins...if you do: 5 Burpee penalty; Only rest is b/w rounds~
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