“688” WOD 9/27/22

“688” WOD 9/27/22

WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extensions
Then
Mobility

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WIN
SKILL:
Max Effort SHSPU
-Rest 2 Min.-
Max Effort SHSPU
*Use up to 2 Ab-Mats as needed
**Sub. Box Piked Accordingly.
LIFT:
EMOM 10 (Take from Clean 1RM)
Min. 0-4= 1 Squat Clean + 3 Front Squats @ 65% 
Min. 5-7= 1 Squat Clean + 2 Front Squats @ 75%
Min. 8-10= 1 Squat Clean + 1 Front Squat @ 80%
WOD:
“688”
6 Rounds
8 DB Squat Cleans (50/35×2) (40/30×2)
8 HSPU
*12 Min. Cap

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FIT
SKILL:
3 Sets
8e DB Alt. Strict Press
8 Banded Face Pulls
20 Band Pull Aparts
LIFT:
EMOM 10
Min. 0-4= 3 Front Squats  
Min. 5-7= 2 Front Squats
Min. 8-10= 1 Front Squat
*Build
WOD:
AMRAP 12
8 Wall Ball (20/14) (16/10)
10/8 Cal. Bike

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AT HOME
SKILL:
3 Sets
8e DB/KB O.H. Press
8e DB/KB Bent Row
LIFT:
EMOM 10
6 Goblet Squats
*Use what you got.
WOD:
AMRAP 12
8 Alt. DB/KB Squat Cleans
40 Mtn. Climbers