A Slight Change From Sunday’s Post…
Competition WOD Remains The Same…
But We’re Gonna Knock Out A Lil’ Bit Of Strength…
And… BYE BYE GRIP!!!
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Strength…
Based Off of 60% of your 1 Rep Max DeadLift
Every Min On the Min x 5 Mins:
5 “One & A Half” DeadLifts
***Perform 1 DeadLift… Guide It Down To Right Above Your Knees… Stand It Back Up… Dump It… That’s 1 Rep…***
MetCon…
***”Rx’d: M-135lbs/F-95lbs… Sx’d: M-95lbs/F-65lbs…***
***Pull Ups… Rx’d: M&F- Chin To Bar… Sx’d: Jumping Chin To Bar…***
How To…
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For Time:
21 Hang Power Cleans
21 Pull Ups
15 Hang Power Cleans
15 Pull Ups
9 Hang Power Cleans
9 Pull Ups
5 Hang Power Cleans
5 Pull Ups… TIME!!!
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3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 