WOD 11/3

A. 10 – 15 Working on Ring Dip or Ring MU Progressions

B. 17:00 AMRAP
7 ‘heavy’ power clean @ 155lbs / 95lbs / 55lbs
Ring dips 7 reps /  4 reps / 7 push ups
14 bumper plate burpees  45lbs /  25lbs /  15lbs
400m run
1 minute rest

 

Scaling Guide:

– 2 – 4 rounds, about 5:20 per round including the rest.
– Scale Up: 4/2 ring muscle ups instead of the ring dips.

“There is no such thing as a great talent without great will power.”- Honore de Balzac

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