Wed 28th Nov 2018

STRENGTH
Build To A Heavy Complex
“Macho Man”
20 Min Time Cap
3 Power Cleans
3 Front Squats
3 Push Jerks
WOD
“The Peoples Elbow”
Rx
21 Deadlifts 100/70
15 HSPU
9 Box Jumps 30/24
3 Legless Rope Climbs
6 Box Jumps 30/24
9 HSPU
15 Deadlifts 100/70
Int
21 Deadlifts 80/60
15 HR Press Ups
9 Box Jumps 24/20
3 Rope Climbs
6 Box Jumps 24/20
9 HR Press Ups
15 Deadlifts 80/60
Beginners
21 Deadlifts 60/40
15 Knee Press Ups
9 Box Jumps 20/16
3 Rope Climb Progressions
6 Box Jumps 20/16
9 Knee Press Ups
15 Deadlifts 60/40
Score = Total Time
Scale As Required