Friday November 18th Wod!

Friday November 18th Wod!

Warm Up

Coaches Choice

Strength 

15 min EMOM

Min 1-3 3 Burpees Over Bar + 3 High Hang Power Cleans

Min 4-6 3 Burpees Over Bar + 3 Hang Power Cleans

Min 9-12 3 Burpees over Bar + 3 Power Cleans

Min 12-15 3 Burpees Over Bar + 3 Squat Cleans

Wod!

9 min time cap

1,2,3,4.....

Power Cleans 135/95

Chest 2 Bar Pull Ups (Sub:Pull Ups)

Adv/Comp - 155/115 & Ring Muscle Ups

Finisher

4 Rounds of :30s on/:30s off

Top of Ring Dip Holds

Bottom of Ring Dip Holds

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