Pre WOD
Rx+/Rx
Toes to Bar, rest :30 between sets, going for quick!
5×8
Then
5×3 Muscle Up-Going for fast reps. Rest :30-1:00 between sets
Rx+/Rx
Toes to Bar, rest :30 between sets, going for quick!
5×8
Then
5×3 Muscle Up-Going for fast reps. Rest :30-1:00 between sets
WOD
5×5 Back Step Lung with bar in front Rack
155/115, 135/95, 95/75, Empty Bar 45/35
155/115, 135/95, 95/75, Empty Bar 45/35
Complete 5 Pulls during your active rest
No kipping, but strict
Rx+/Rx
5 Strict Pull Up
No kipping, but strict
Rx+/Rx
5 Strict Pull Up
RxM/RxM+
5 Assisted Pull Up
5 Assisted Pull Up
Then:
Every minute on the minute for 10:00
8 American Swing
8 Clean
8 Snatch
Rx+/Rx 24/16kg
RxM and RxM+ Scale appropriately.
Every minute on the minute for 10:00
8 American Swing
8 Clean
8 Snatch
Rx+/Rx 24/16kg
RxM and RxM+ Scale appropriately.
Post WOD
100 Sit Ups for time, goal is under 3:00.
100 Sit Ups for time, goal is under 3:00.
Results: 155#, 2:28
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