Fri WOD 111816
Weightlifting
20min to practice and achieve a 1RM TGU
Metcon
Turkish Get Up (1-1-1-1-1…..)
1 Rep= Up and Down, Right and Left.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 4min
21 Power Cleans (115/85)
21 Pull Ups
21 Power Cleans (115/85)
21 Pull Ups
For Rx’+ Replace PC w/SC
Rest
4min
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 4min
15 Power Cleans (135/95)
15 C2B Pull Ups
15 Power Cleans (135/95)
15 C2B Pull Ups
For Rx’+ Replace PC w/SC
Rest
4min
Metcon (AMRAP – Rounds and Reps)
AMRAP in 4min
9 Power Cleans (155/105)
9 BMU
9 Power Cleans (155/105)
9 BMU
For Rx’+ Replace PC w/SC