Wednesday, 17 November WOD

Warm-up

  • 2 Rounds
    • 1:00 Row
    • 10 Pause Air Squats
    • 10 KB Swings (light)
    • 10 Inch Worms (no push up)
  • Barbell Warm Up (Empty BB):
    • 5 Hang Muscle Cleans
    • 5 Front Squats
    • 5 Hang Power Cleans
    • 5 Front Squats

METCON

  • Complete as many rounds as possible in 20 mins of:
    • 100 Row Calories
    • 80 Hang Power Cleans, 135/95 lbs
    • 60 Front Squats, 135/95 lbs

Complete in teams of 2. Split reps as desired.

QUALITY

  • 4 rounds for quality of:
    • Single Dumbbell Front Rack Lunge, pick load, 50 ft
    • 12 Inverted Rows
    • 10 Strict Dips

Quality work at your own pace, use a moderate DB for the lunges, keeping it unbroken. Scaling Options: Scale to a barbell weight to keep good sets of 10 going. Scale to banded ring dips or dips on a bench or box if needed.

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