WOD 11/7/16
| Strength: A) Deadlift 5*5 With weight from Elements B) Deadlift Establish 5RM C) Establish 1RM Clean (Power/Squat/Muscle AHAP) D) Establish 1 RM Squat clean. Skill: Cluster (Squat clean+thruster) MetCon: 3-5-7 reps of Clusters Bar MU A) KB thruster+strict pull ups/ring rows (j. bar mu by ability) B) 40/25kg – Strict Pull ups (j. bar MU by ability) C) 50/35kg D) 75/47.5kg |
| S&A WOD
ME SQUAT Back squat 1-1-1-1-1-1 Bent over row 3*10 Glute bridges 100 reps in any order |