“Pull Overs…”

Posted: September 14, 2017 in Uncategorized

ALRIGHT… HERE WE GO!!!

For Max Reps:

Max Hang Power Cleans in 2 Mins (ADV: M-185lbs/F-115… Rx’d: M-155lbs/F-1055lbs… Sx’d: M-135lbs/95lbs)

1 Min Rest…

ADV: Max Bar Muscle Ups in 1 Min

Rx’d: Max Chest To Bar Pull Ups in 1 Min

Sx’d: Max Chin To Bar Pull Ups in 1 Min

1 Min Rest…

Max Hang Cleans in 2 Mins 

1 Min Rest…

ADV: Max Bar Muscle Ups in 1 Min

Rx’d: Max Chest To Bar Pull Ups in 1 Min

Sx’d: Max Chin To Bar Pull Ups in 1 Min

1 Min Rest…

For Time: 

15 Back Squats (Same Weight As Above…) If You Can Get Your Barbell Racked In The Min Of Rest… Go For It!!!)

Then…

For A Total of 3 Rounds:

6 gym”Nasty” movements (ADV: M&F- Pull Overs…Rx’d: Knees To Elbows… Sx’d: Toes To Bar…)

12 Burpees

24 Double Unders (ADV/Rx’d/Sx’d... MOD: Mt. Climbers…)

Then…

100 Meter Run

15 Deadlifts (Same Weight As Above…)… TIME!!!

3…2…1…GO!!!

Mando

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9.13.2017 WOD & Scores…

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