Warm-up
Bike 12/9 Calories
10 Strict Pull Ups
Bike 12/9 Calories
20 Shoulder Taps
Bike 12/9 Calories
10 Clean & Jerks
Bike 12/9 Calories
Strength
Clean and Jerk Speed Ladder
10 reps @ 1st weight by 2:00
8 reps @ 2nd weight by 4:00
6 reps @ 3rd weight by 6:00
4 reps @ 4th weight by 8:00
2 reps @ 5th weight by 10:00
Men’s Weights
ADV: 185, 215, 235, 255, 275
Rx: 155, 185, 205, 215, 235
Ladies’ Weights
ADV: 125, 145, 165, 175, 185
Rx: 95, 115, 135, 145, 155
Partner WOD
4 Rounds
2/1 Legless Rope Climbs
Switch
12/9 Calories Bike
Switch
50 ft handstand Walk
Switch
*scale to 25ft if unable to do 50 ft