Start Heavy…..End Heavy – CompetitorWOD

Adam

Warm-up
3 Rounds
10 Burpees
10 Banded Pull-aparts
10 Box Jumps
20 Challenging Ring rows with your feet on the box or Scap Jack

Strength
EMOM21
1. Back Squat- 2 Reps @85%
2. Hang Power Clean- 2 Reps- Climbing
3. Rest
Start heavy and end heavy

WOD
21-15-9
Muscle-up
Burpee Box Jump
Wallballs x2

Regional-12-9-6 MUPs
Open- 6-4-2 MUPs

3 Comments

  • Ben Brauer

    05/09/2017 @ 4:53 pm

    Squat: up to 365#
    Clean: up to 245#
    WOD: 19:17 (15-12-9 MU)

  • Kurt

    05/09/2017 @ 4:35 pm

    Strength: BS at 245#, HPC 185-210#
    WOD: 14:22 Open

  • Brian Maser

    05/09/2017 @ 1:09 pm

    Strength: BS @ 275#, HPC @ 180-220
    WOD: 17:54 (8/6/4 MUs)

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