Saturday Oct. 15th, 2016

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WOD
October 15th

Strength

Competitive
Hang Clean 3-3-3-3-3 @ 65%

Fitness
Hang Clean 3-3-3-3-3 @ 65%

Foundations
A) Clean High Pull 3-3-3
B) Hang Power Clean 3-3-3

Met Con

Competitive
10 Muscle-Ups
15 Thrusters #135/95
30 Cals AD

Fitness
20 C2B Pull-ups
20 Ring Dips
15 Thrusters #115/80
30 Cals AD

Foundations
2 Rounds:
15 Ring Rows
15 Box Dips
10 Thrusters #95/65
12/10 Cals AD


Monday’s WOD

October 17th
Barbara

Competitive
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Fitness
Five rounds, each for time of:
15 Pull-ups
25 Push-ups
35 Sit-ups
40 Squats

Foundations
Five rounds, each for time of:
10 Ring Rows
20 Push-ups
30 Sit-ups
40 Squats

*Rest precisely three minutes between each round.
* 40 Minute Time Cap”