Monday October 2nd, 2017
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Category: WOD

Monday October 2nd, 2017

Warm up-

1.) Joint Prep

2.) 1 Rounds

300m Run

10 Good Mornings

3 Hang Muscle Cleans

3 High Hang Power Cleans

3 Mid Thigh Power Cleans

3 Halting clean Deadlift to power clean

3 Power clean


Every 2 Min. x 10 Rounds

10/7 Cal AB or Row

3 Power Cleans (Climbing)

*Start at 50-60% and build each round.

*Sprint efforts on the AB or Row, Cleans do not have to be touch n go.

*Score heaviest 3


For Time:


Chin-ups (Underhand grip)


*RX+ is strict for both movements

*Scale to regular pull ups, and seated DB strict press heavy.

Post WOD-

Accumulate 1- Minute L-sit

100x Ab-mat sit ups

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