WOD: Friday 10/28/16

October 28, 2016

Warm-up:

  - Bike 1k

  - Group "Sally" (Squats)

 

Strength/Skill:

  - Warm-up squat cleans (work up to 90% for one)

  - 10m EMOM: 3 x touch and go squat cleans (add weight as you go)

 

Metcon: Open WOD 14.4 - 14m AMRAP

  - 60 x Cal Row

  - 50 x T2B

  - 40 x Wall-balls

  - 30 x Power Cleans (135/95)

  - 20 x Muscle-ups (2 sets of 20 x Pull-ups + 20 x Ring Dips)

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