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Friday, November 19, 2021

Complex:

8 Complexes: 

Squat Clean + Push Press + Push Jerk + Split Jerk

WOD:

Solo: 

4 Rounds: 

1 Mile Bike (750 Meter Row)

10 Front Squats

20 Pull-ups

-Rest 2:00 After Each Set-

Team: 

4 Rounds (Split As Needed):

2 Mile Bike (1,200 Meter Row)

20 Front Squats

40 Pull-ups

(No Rest Between Rounds)

Rx+: 185/125#, 15 Chest to Bar Pull-ups

Rx: 155/105#, Pull-ups

Intermediate: 105/75#, ½ Pull-ups

Beginner: 75/55#, Banded Pull-ups/Ring Rows

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