Strength
Work up to a 1 RM Clean in 11min, Then back it down to 70% and perform 2 reps
every minute on the minute for 7minutes.
WOD-Individual
Complete 30-20-10 reps of
the following...
KB Swing 24/16
Pull ups
Pushups (Hand
Release)
400m Run
Every time you have
to break/rest/have a missed rep during the prescribed amount of reps per
exercise, stop what you are doing and perform a 5x burpee penalty.
Scoring-For Time (17min Cap)
Strength: 105kg
ReplyDelete2@100kg, first attempt at 105 put me on my arse, second attempt was spot on.
WOD:19.28. Hate body weight metcons.
EMOTM @72kg, last round was 7
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