7 Nov, 2014 WOD

**NOTE: SCF will be CLOSED on Saturday 8 November due to the Special Olympics. We will be posting a “do it at home” workout for everyone and the SCF Squat Program numbers will be posted TODAY. (Athletes can do the Squats today or tomorrow however the SCF facility will NOT be available during the Special Olympics.)


Complete the following for time:

9 Hang Power Clean @ 185/125

15 Chest-to-Bar Pull-ups

7 HPC @ 185/125

10 C2B Pull-ups

5 HPC @ 185/125

5 C2B Pull-ups


SCF Squat Prog: Front Squat        

6 Sets of 3 reps @70% 

SCF SQUAT PROGRAM (optional) Ensure that a full, dynamic warm-up that includes hip/ankle mobility is completed prior to squatting. Lifts are based off of your 1RM Back and Front Squat from October 17th, 2014. Take 2-3 minutes of rest between each set. USE PERFECT FORM!


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