October 16, 2016
MOTIVATING MONDAY!
MET CON: 25:00 Clock!
Breast Cancer Awareness WOD… “PINK”
A) 8:00 AMRAP!
ME (full) Cleans
*Goal: 20+ Reps!
E: #205/135
RX: #175/115
SCALED: #145/95 or #115/75
(MOD: ME Power Cleans)
2:00 Rest!
B) 15:00 AMRAP!
Goal: 5R-7R+!
E/RX PENALTY: 3 OTB Burpees if you drop during the Deadlifts or Hang Power Cleans!
E:
3 Bar Muscle Ups (Ring MU = RX but will be noted on the whiteboard)
6 Alt. Pistol Squats
9 Deadlifts (UB) #95/65
12 Hang Power Cleans (UB)
RX:
9/6 C2B Pull Ups
16 Split Jump Lunges
9 Deadlifts (UB) #95/65
12 Hang Power Cleans (UB)
SCALED:
16 Split Jump Lunges (Alt. weighted “FR” Lunges #25/15 DB)
9 Deadlifts #75/45
12 Hang Power Cleans
9/6 Pull Ups (6 Jumping Pull Ups, 9 Banded Pull Ups or 12 Ring Rows)