09/04/2021
Deadlift (5×10)
Metcon (Time)
Partner WOD!
For Time:
800 m. run
15 Clean and Jerks
15 Pullups/10 Muscle-ups
400 m. run
15 Clean and Jerks
15 Pullups/10 Muscle-ups
200 m. run
15 Clean and Jerks
15 Pullups/10 Muscle-ups
Rx 95/65
Rx+135/95
For Time:
800 m. run
15 Clean and Jerks
15 Pullups/10 Muscle-ups
400 m. run
15 Clean and Jerks
15 Pullups/10 Muscle-ups
200 m. run
15 Clean and Jerks
15 Pullups/10 Muscle-ups
Rx 95/65
Rx+135/95
For the partner WOD 1 person will work while the other rests on the Clean and Jerks and Pullups. Both people run.
Opt. 2 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 3 5×5 @ 70% of 1RM