20171030

S/S/S:

Power Clean + Hang Squat Clean

2X70%, 2X75%, 2X80%

 

*% based off 12 Oct

WOD:

5 Rounds, Not For Time:

12 Feet Elevated Push Ups (24/20)

9 Four Foot (‘) broad jumps

3 Legless Rope Climbs

 

For Feet elevated push ups..

For the Broad jump, measure off a 4’ line.  Jump from one end to the other (rep one), turn around and jump back to start (rep 2).  Repeat for the number needed.

For Legless Rope Climbs…

 

 

Scaling Options:

Feet elevated Push up -> feet on top of two or three 45# plates ->regular push up

 

Legless rope climb->regular rope climb->2 rope walks per rope climb

 

Cool Down:

Roll out forearms x 2 min

 

Pigeon pose x 2 min per side

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