Mon 26th Nov 2018

STRENGTH
Back Squat/Pull Ups
E2MOM 5 Sets
3 Back Squats
Start 75% 1 RM Building
Then
E2MOM 5 Sets
5 – 8 Strict BW Pull Ups
Rx = Weighted
Int = BW/Bands
Beg = Bands/Low Ring Rows
WOD
“Mean DNA”
Rx
10 Min Time Cap
1000m Row
12 C & J 60/40
10 C & J 70/50
8 C & J 80/60
Int
10 Min Time Cap
1000m Row
12 C & J 50/35
10 C & J 55/40
8 C & J 60/45
Beginners
10 Min Time Cap
1000m Row
12 C & J 30/20
10 C & J 35/25
8 C & J 40/30
Score = Total Time
Scale As Required