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17
Nov

161117 Thursday’s WOD

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Lifting

Build to max in 10 minutes.
1 Squat Clean + 1 Front Squat + 1 Jerk


Strength

Back Squat 4×3 @87.5%

On 3 minutes


Metcon

Open Wod 13.4
7min AMRAP
3 Power Cleans 135/95 *
3 Toes to bar
6 Power Cleans
6 Toes to bar
9 Power cleans
9 Toes to bar
etc

*Scale as needed.


Skill

4rft (CAP 15min)
10 Strict Ring Dips
15 Ring Rows/bar rows with feet elevated
200m Run
Rest 1min between rounds

Scale:
box dip with feet elevated or HR Push-ups

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