Friday, 10 September WOD

Warm-up

  • 3 Rounds:
    • 10 Cal Row
    • 20 PVC Shoulder Rolls
    • 5 Hang KB Cleans (each arm-light kb)
    • 5 Kip Swings Barbell Warm Up (empty BB):
  • 2 Sets:
    • 5 Clean Pulls
    • 4 Low Hang Power Cleans
    • 3 Hang Squat Cleans

Strength

  • 1 x [ 1 Power Clean + 1 Squat Clean ] x 10 sets
  • Use the heaviest weight you can for each set.
  • Rest 1:30 between sets.

Increase weight each set. Drop the bar between reps.

METCON

  • For time:
    • Run 400m
    • 15 Muscle-ups
    • Run 400m
    • 12 Muscle-ups
    • Run 400m
    • 9 Muscle-ups

Scaling Options: Scale to bar muscle ups if needed, or double the reps pull ups use a band if needed today.

Time Cap: 15 mins

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