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