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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)