Warmup WOD (for quality reps)
10 to 20 Muscle Ups into 5 Dips (as many strict as possible)
Scale to Banded Muscle Ups/ Dips
WOD
Level 2
7 Rounds (55/35)
- 2 Renegade Man Makers (Right Pull, Left Pull, Pushup, Squat Clean Thruster)
- 4 DB Front Rack Lunges
- 6 Hang Clean & Push Jerk
- 8 DB Snatch (alternating)
- 10 DB Deadlift
- Rest 2 Minutes
Record total time.
Level 1
5 Rounds (35/20)
- 4 Dumbell Rows (alternating)
- 4 DB Thrusters
- 4 DB Hang Clean & Push Jerk
- 4 DB Snatch (alternating)
- 4 DB Deadlift
- Rest 2 Minutes
Record total time.
35 Minute Cutoff.
22:27rx
28:43: 30# db first 3 moves, 35# db last 2 moves
23:48 30# db first 3 moves, 35# last 2 moves
30:35 @ 30#
21:30 rx