Strength: Back Squat (warm ups are included)
Touch on empty bar…
10@50%
Rest 1 minute
6@65%
Rest 90 seconds
4@80%
Rest 2 minutes
3 x 1 @90%
Rest 2 – 2.5 minutes btwn
WOD:
5 DB/KB hang power cleans 45 – 55#/ 30 – 35# (goal is to finish in under the time cap,
soooo…scale as necessary)
5 DB/KB front squats
5 DB/KB push press
10 evil wheels (share a wheel if necessary or set up a bb for rollouts)
10 RFT
For time
Cap: 17 minutes
Score: bs wgt and time
Touch on empty bar…
10@50%
Rest 1 minute
6@65%
Rest 90 seconds
4@80%
Rest 2 minutes
3 x 1 @90%
Rest 2 – 2.5 minutes btwn
WOD:
5 DB/KB hang power cleans 45 – 55#/ 30 – 35# (goal is to finish in under the time cap,
soooo…scale as necessary)
5 DB/KB front squats
5 DB/KB push press
10 evil wheels (share a wheel if necessary or set up a bb for rollouts)
10 RFT
For time
Cap: 17 minutes
Score: bs wgt and time
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