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Thursday 11/10 WoD

9
Nov

Thursday 11/10 WoD

STRENGTH/SKILL:
Back Squat 4RM, then 90% 2×4
(TIMECAP: 25:00)

CONDITIONING:
“Nasty Girls”
3 Rounds For Time:
50 Squats
7 Muscle-Ups*
10 Hang Power Cleans, 135#/95#
(TIMECAP: 15:00, TARGET INTENSITY: 9)

Note: If you can perform MU’s but are not proficient, pick a number/rep scheme for the WOD (Ex: 3-3-3 or 5-3-1). MAKE THE TIMECAP!

SCALING GUIDE
Muscle-Ups: Scale Reps if needed
MOD1: 7 Strict pullup + 7 Strict ring dip
MOD2: 7 Strict ring row + 7 pushup.
Hang Power Clean: Scale load to complete in no more than two sets per round.

 

EXTRA WORK:
Row 3k Time Trial

GYMNASTCIS WORK:
5 Sets:
5 Tuck Front Levers w/0:05 hold
5 Wide Elbow Ring Dips, pause and turn rings out at top
10 Leg Raises

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