11/18/14

Tuesday November 18th

Warm Up

  • 2 Rounds
  • 1 lap
  • 2 pull ups
  • 3 box jumps
  • 4 lunges
  • 5 inchworm Push Ups

 

Skill

2 Position Cleans

 

Strength

8 Minute EMOM

2 Position Clean = 1 hang squat clean + 1 squat clean

Start @ 50% of 1RM Increase weight each minute

 

WOD

 

21-15-9

Deadlift 185/135

CTB Pull Ups

 

Level 1: 165/125 / Pull Ups

Level 2: 145/115 / ring rows

Level 3: 135/95 / Jumping Pull UPS

Level 4: scale as needed

 

Score: Heaviest 2 position Clean/ Time

 

Cash Out: 800 Meter Run

 

Challenge Of The Week: Max Time Dead Hang hold