wod

09.23.19

By 09/23/2019 November 6th, 2019 No Comments

Capacity Builder

In a 1:30 Window:

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: Pull ups

RX+ Max Ring Muscle-ups

… Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (135/95)

7 Front Squats (135/95)

7 Push Jerks (135/95)

Time Remaining: Pull ups

RX+ Max Ring Muscle-ups

… Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (155/105)

5 Front Squats (155/105)

5 Push Jerks (155/105)

Time Remaining: Pull ups

RX+ Max Ring Muscle-ups

… Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Time Remaining: Pull ups

RX+ Max Ring Muscle-ups

Metcon

“Master Splinter”

3 Rounds:

400 Meter Run

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)

Brian Lee

About Brian Lee

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