6/30/21
Weightlifting
Metcon (Time)
For Time:
15 Squat Cleans 135/95
12 Squat Cleans 155/105
9 Squat Cleans 185/135
15 Squat Cleans 135/95
12 Squat Cleans 155/105
9 Squat Cleans 185/135
Time Cap 12 Minutes
Metcon
Metcon (Time)
Partner WOD
For Time:
4 Rounds
24/18 Cal Bike
18 Strict HSPU
12 Front Squats 165/115
For Time:
4 Rounds
24/18 Cal Bike
18 Strict HSPU
12 Front Squats 165/115
RX Kipping HSPU and 135/95
Extra Gymnastics Work
Metcon (Time)
5 Rounds
20 GHD Sit-ups
2 Rope Climbs
20 GHD Sit-ups
2 Rope Climbs
