Open Competitors: Don’t forget to post your scores for 15.4!!
STRENGTH
Weighted Pull-up, 5-8 x 3 sets
Notes: Scale as needed. In between working sets work on pistol technique and variation for workout
WOD
Level 1
3 Rounds for Time:
- Hang Power Clean (75/35) x 10
- Air Squat x 20
- Run x 250m (or Row x 300m)
Level 2
3 Rounds for Time:
- Hang Power Clean (135/95) x 10
- Pistol x 20 (10/side)
- Run x 400m (or Row x 500m)
Pull Ups: 7, 7, 6 strict @body weight
WOD: 12:39 @115#, split squats on 18″ Box
PUs: 5-5-5 @ 5#
WOD: 12:34 Rx
Pull-ups- 3 sets of 5 @ 8#