Archive for October 8, 2017

Oct 9

Posted in 2017 on October 8, 2017 by Andy

SKILL:
EMOM 9
MIN. 1 = 5 Strict Weighted C2B Pull Ups
MIN. 2 = 5 Strict Weighted Ring Dips
MIN. 3 = Max Effort L Sit Hold

LIFT:
Front Squat
EMOM 10
MIN. 1-4 = 3 @ 65%
MIN. 5-7 = 3 @ 70%
MIN. 8-10= 3 @ 75%

WOD:
“INTERVAL 17.1”
E3MOM… 5 ROUNDS
30 Double Unders
25 S2O (75/55) (65/45) (55/35) (45/25)
15 Bar Facing Burpees
At the 15 Min. Mark.
3 Rounds (6 Min. Cap)
30 Double Unders
25 S2O
15 Bar Facing Burpees
*Score = time for the 3 rounds. If capped note the total reps completed.
**Sub. 60 Singles accordingly.

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