12/11/2018
Warm-up
Coach's Choice
Strength
Weighted Pull-ups (10 Min: Find heavy weighted 1RM Pull-up)
L1: Ring Rows 3x5
L2: Strict pull-ups- with a light band, no kipping 3x5
RX: Weighted pull-ups
WOD
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP:
50 AbMat Sit-ups
40/30 Calorie Assault Bike
30 Chest to Bar Pull-ups
20 Wreck Bag Over The Shoulder (70/50)
L1: 20/15 Cal Bike, Ring Rows, Light Slam ball
L2: Pull-ups, 50/35 wreck bag or slam ball
RX: As Written
COMP WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#