Tuesday, Nov. 6, 2018

It was great having these two young athletes training with us for the last 3 weeks. Safe travels back to North Carolina and visit again soon!

110618 WOD

A. Warm-up: Coaches choice

B. Take 12-15 Minutes to Build to a “heavy” Power Clean+Front Squat+Jerk

Metcon: 21-15-9 COMPLEX

For Time:

8 Power Clean @135/95

7 Front Squats @135/95

6 Shoulder to Overhead @135/95

8 Pull-Ups

7 Toes to Bar

6 Bar Muscle-Ups

6 Power Clean @185/125

5 Front Squats @185/125

4 Shoulder to Overhead @185/125

6 Pull-Ups

5 Toes To Bar

4 Bar Muscle-Ups

4 Power Clean @225/155

3 Front Squats @225/155

2 Shoulder to Overhead @225/155

4 Pull-Ups

3 Toes To Bar

2 Bar Muscle-Up

*13 Minute Time Cap. If not competed under cap, score is total reps completed.*

*Optional scale for loading include 135/95, 155/105, 185/125, or 95/65, 135/95, 155/105, or 75/55, 95/65, 115/75.*

>>Modifications will be given