WOD 11/16
A. 6:00 EMOM
Min 1 – 1 Barbell Complex
Min 2 – 2 Barbell Complex
Min 3 – 3 Barbell Complex
Min 4 – 4 Barbell Complex
Min 5 – 5 Barbell Complex
Min 6 – 6 Barbell Complex
*Barbell Complex = 1 Power clean +1 thruster + 1 back squat + 1 back rack push press
*Spend 5-10 minutes warming up and building to a weight you can maintain for the full emom
B. For time
800m run
15 Russian kettlebell swings @ 32/24/16
15 back squats @ 135lb / 85lb / 55lb
15 ring dips (scale: 15 ring push ups / standard push-ups)
15 back squats @ 135lb / 85lb / 55lb
15 Russian kettlebell swings @ 32/24/16
800m run
*time recorded
Scaling Guide:
– 11 – 18 minutes.
Scale Up: 155/105lb barbell, 8/5 muscle ups
“Act as if what you do makes a difference. It does.”- William James