HeroWOD: “Rich” – CompetitorWOD

KA

Warm-up
With General Class

Warm up/work out with class through strength portion, then head back to the toaster for the WOD

Strength/Gymnastics
EMOM14
ODD- 5 Deadlifts @75-80%
EVEN- 3 Strict Muscle-ups

WOD
“Rich”
13 squat snatches (155,105)
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans (155,105)

2 Comments

  • Brian Campbell

    07/22/2017 @ 1:33 pm

    13:55 Rx on Saturday

  • Ben

    07/21/2017 @ 3:25 pm

    deadlift: 315-365
    MU: got 1 strict in 1st 2 rounds, failed many attempts, then 3 Kippping in last 3 rounds
    Rich: 15:16 Rx

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