Tuesday, November 21, 2017

Posted by on Nov 21, 2017 in WOD | 0 comments

PreWOD

250m Row

Then 3 Rounds

  • 5 Strict Pull Ups
  • 10 Push Ups
  • 10 Back Step Lunges. 5 per side. Not alternating

Strength – Strict Press. 5x5x1 Build up to 60%

WOD

For Time. (20 Min Cap)

  • 25 Wall Balls 20/14
  • 15 Power Cleans 135/95 – 95/65
  • 25 Wall Balls
  • 10 Power Cleans 185/135 – 135/95
  • 25 Wall Balls
  • 5 Power Cleans 225/155 – 155/105

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