July 14

07152016 WOD


Tomorrows initiate is to get better. Same as every other day.

We are pairing the C&J with the MU. It’s a leathal combo. ┬áScale the muscle-up with strict Pullups to work on gaining strength.

Warm-up EMOM x 5
2 cleans + 2 jerks

Every 2:30 x 5
5 Front squats @75{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}

Met Con EMOM x 10
start with 1 rep then add 1 rep each minute until you are no longer able to complete the tasks inside the minute. At this point, take the minute off then deduct a rep

Rx: Clean and Jerk + Muscle-up (Rx 135/95 Sc 115/75) *scale as needed
Scale 1: Clean and Jerk + strict pulp * try to get up as high as you can
Scale 2: Clean and Jerk + banded pullup or jumping

Rest 2 minutes

Run/Row 1 mile *Sc 800 meters, Sc2 400 meters*
not for time but should be 80-90{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391} effort

*clean can be power or full*


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Over 40 Classes Offered Per Week

Over 40 Classes Offered Per Week
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