October 31st – Pick your Poison

By October 30, 2017 wod No Comments

Strength Hang squat clean x 2 (Not TNG) x 6 rounds: Reset before each attempt and concentrate on full extension, quickness under the bar and rebounding quickly out of bottom position. First 3 Rounds E90sec, final 3 rounds E2min; increase weight according to feel.

WOD –  15 Min AMRAP

8 Front Squat (155/105)-from floor)

4 Ring MU/6 Bar Mu/10 Pull ups (you pick)

8 Burpees

***If you reach failure on a certain pulling movement don’t stay there, scale down to the next movement in the progression. Example- Pull up failure, go to banded or go from bar mu to pull ups***

Leave a Reply

Our Partners

  • crossfitjournal
  • tough
  • crossfit-kids