The crossfit.com wod, Badger, is a hero workout.
3 rounds of
30 X 40kg squat cleans
30 Pull ups
It takes most people 30 to 45 minutes to complete.
Whilst there is a temptation to throw this workout at the Crossfit London crew out of the blue, we thought we would have a lead in period of 4 Wednesdays, to give everyone the chance of developing the motor pattern that would mean they could safely handle a workout that involved 90 squat cleans.
So here is our first evening of Badger preparation:
15 squat cleans
15 pull ups
AMRAP 30 minutes,
followed by a reduced weight, high rep, 30 squat cleans, “for the motor pattern”!
Well done everyone