November 11, 2016
FRIDAY!
Veterans Day WOD!
“Honoring our Heroes”
MET CON: 11RFT (40:00)!
Goal: Sub 30:00!
E:
BUY IN: 11 Ring Muscle Ups!
*Perform 1 Ring Muscle Up after each round!
11 HSPU
11 Power Snatches #75/45
RX:
BUY IN: 400 M Run +
11 TTB!
11 AB Mat “Only” HSPU
11 Power Snatches #75/45
CASH OUT: 400 M Run +
11 TTB!
SCALED:
BUY IN: 400 M Run +
11 Hanging Knee Raises or 11 Double Knee Hugs!
11 Hang Power Snatches #45/35 (11 Alt. DB Snatches #25/15)
11 AB Mat “ONLY” HSPU
(11 assisted HSPU or 11 Burpees)
CASH OUT: 400 M Run +
11 Hanging Knee Raises or 11 Double Knee Hugs!
NOTE: To avoid traveling… No bailing allowed from the OH position, especially with a BB Only!