WOD

Workout of the Day and Specialty Class Programming

friday, november 13, 2015

6 rounds of:

3 front squats 185/125

5 bar muscle ups

 

POWER HOUR

 

3-3-3-3-3

step up per leg

5-5-5-5-5

weighted push up

4X ME plank

 

Competition WOD

Pro

6 Rounds of:

3 front squats 185/125

9 bar muscle ups

- each person must complete 3 front squats while partner

holds the bar in the front rack position

- bar muscle ups only count while partner is hanging from the bar

 

RX'd

6 Rounds of:

3 front squats 135/95

9 C2B pull ups

- each person must complete 3 front squats while partner 

holds the bar in the front rack position

- C2B pul ups only count while partner is hanging from the bar

 

Scaled

6 Rounds of:

3 front squats 115/75

6 pull ups

- each person must complete 3 front squats while partner 

holds the bar in the front rack position

- pull ups only count while partner is hanging from the bar