Thursday, October 19, 2017

Clean Skill work (10-15 mins)
Postitions 1, 2, and 3
Pulls from each position
Power from each position
Full from each position
** Can go heavy. Triangle Competitors (TC’s) stay light.

10 minutes Muscle Up progressions
— OR —
3 Rounds NFT:
8/8 Pistols
8 dbl kb Z-Presses

10 Rounds (15 min cap):
1 Heavy Power Clean (TC’s light)
2 Front Squats
3 Squat Cleans
6 Over the bar burpees
9 V-Ups

Optional Cashout:
Accumulate:
4:00 of Bretzel stretch
3:00 of Crawling or Wall Sit
2:00 Assault Bike
1:00 Hanging
 

By |2018-10-22T16:20:25+00:00October 18th, 2017|Uncategorized, WODs|