WORKOUT OF THE DAY, NOVEMBER 15TH 2022

WOD:

#power up

5 Rounds

200m Run (400m Erg Bike)

6 Power Clean 185/135 *Scale to 165/115lbs

6 Bar Muscle Up *Scale to 6 Burpee Pullups

Rest 1:00

18 Min Cap

*On the workout athletes should have a weight they can single smoothly through without ANY risk of a failed rep

Competitor/Open Gym Option:

3 Rounds

250m Ski

Straight into 4-3-2-1 Power Clean at 80% of Double

Bar Muscle Up

Rest 2:00

13 Min Cap

STRENGTH:

#Power Clean

In 13:00 Establish a T&G 2RM

FINISHER:

4 Rounds (11min Cap)

25 Box Jump Over 24/20″

75′ HS Walk *7 Wall Climbs or 75 Plank Taps

1:00 Rest

BODYBUILDING:

Bent Over Barbell Rows 4 sets of 10

Lat Pulldowns 4 sets of 10

Double DB Prone Row 4 sets of 10

DB Spider Curls 3 sets of 10

Standing Alt DB Curl 3 sets of 10

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