Tuesday 10/18/16 - Up & Overs

October 17, 2016

 

MAIN WOD

W: 6:00 EMOM alternating:

a) 5 Perfect Burpees + 5 Box Jump Overs

b) 5 Strict Toes To Bar + Row The Remaining time in the minute

 

M-1: Row 2x1500m,
Rest while partner works or Rest 1:1

 

M-2: 21-15-9 For Time:

Sumo Deadlift High Pull, 115#/75#

Box Jump Overs, 30"/24"

*Scale for intensity

 

OPTIONS

Level 2

21-15-9 For Time:

Sumo Deadlift High Pull, 95#/55#

Box Jump Overs, 24/20

 

Level 1

21-15-9 For Time:

Sumo Deadlift High Pull, 75#/45#

Step Overs, 20/18

 

FITNESS CLASS

F-1: Hang Snatch

2-2-2-2-2

 

F-2: 4 Rounds:

30 Calories Assault Bike

15 Toes to Bar → Hanging Knee Raises → Candlesticks (laying down toes to post)

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