Compare to score on October 11.
MOB: 5 minute dynamic mobility with coach. 400m run.
REVIEW: Back Squat. Power Clean.
C: For time: “Conviction”
30 back squats 155/105
1 mile run
30 power cleans 155/105
1 mile run
30 burpee pullups
PURPOSE: Increased work capacity across broad time and modal domains. Become a badder badass. Have fun. Enjoy the outdoors. Do work.
LIII: 20 reps of each at rx’d.
LII: 30 reps of squats and power cleans at weight of choice. 15 burpee pullups.
LI: 20 reps of squats and power cleans at weight of choice. Hang power cleans okay. 20 burpees to a target. 800m run/walks
PWMOB: Full body rollout or 9:30 mobility class.
Advanced: Go faster
Endurance: 135/95
10:30 WAR OF WODS PREP CHIPPER. (anybody can come!)
1 minute barbell stand: 275#/175#
Take the next 5 minutes to find a 1RM Snatch
Rest 5:00
8 rounds for time of:
2 chest to bar pullups
4 over the box jumps 30/24
8 wallballs 20# ball. Males to 11’/females to 8′.
Rest 5:00
AMRAP:
1:00 of HSPU/Rest :60
2:00 of double unders/Rest :60
3:00 of max calorie row