WOD 11.23.2016 Wednesday

Strength

Overhead Squats

  • 2RM
  • 95% x 2
  • 90% x 2
Metcon

For time:

  • 12 Bar Muscle-ups (1:1 pulling movment)
  • 20/15 Cal Row
  • 4 Power Cleans, 185/120# (Do not exceed 70%)
  • 9 Bar Muscle-ups
  • 20/15 Cal Bike
  • 3 Power Cleans, 185/120#
  • 6 Bar Muscle-ups
  • 20/15 Cal Row
  • 2 Power Cleans, 185/120#