Thursday 090717

If you are competing Saturday (Bridge & Tunnel) you have the option to do Alternate WOD.

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Met-Con (For time)

12-9-6 reps of
Power Clean 95/65#
Pull-Ups
rest 2:00
9-6-3 reps of
Power Cleans 135/95#
C2B Pull-ups
rest 2:00
6-3-1
Power Clean 165/115#
Bar Muscle Ups

Front Squat @70%

5 x 3 every 1:30

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Alternate WOD

Aerobic Restoration
25-40 minute @ 60-70% effort – easy restorative pace, E5MOM x 1:00 Plank Hold
a) Rowing – focus on mechanics, smooth and efficient, low stroke per minute pace.
b) Cycling – outdoors, enjoy the scenery
c) Assault Bike – conversational and relaxed pace
d) Ski erg – easy and relaxed pace