November 18, 2016
FRIDAY!
MET CON: For Time (35:00)!
DT (Hero WOD) vs. Cindy (Benchmark WOD)!
Complete the following as prescribed! Goal: Sub 25:00!
E:
1 ROUND of DT #155/105
12 Deadlifts +
9 Hang Power Cleans +
6 Push Jerks
+
3 ROUNDS of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
In Succession…
1 ROUND of DT+
2 ROUNDS of Cindy
In Succession…
1 ROUND of DT +
1 ROUND of Cindy
In Succession…
1 ROUND of DT +
2 ROUNDS of Cindy
In Succession…
1 ROUND of DT+
3 ROUNDS of Cindy
RX:
Perform the E workout but scale down to #135/95
SCALED:
Option 1) Perform the E workout but scale down to #115/75 (#95/65)
Option 2) MOD(s):
Push Jerks can be scaled down to Push Press (any form of S2O).
Perform 10 Jumping Pull Ups or 10 Ring Rows instead in place of Pull Ups.