WOD Monday November 21st

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends Thursday! Click Poster to register!

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Warm up: 2 rounds of: High skips x 100 feet / Butt kickers x 100 feet / Glute ham raise x 10

  1. Back Squat: 3 x 5 @ 80%

2. Every 2 minutes for as long as possible complete:

From 0:00-2:00

Muscle ups x 4 or Chest to bar pullups x 8

185-lb. Power cleans, 2 reps

From 2:00-4:00

Muscle ups x 4  or Chest to bar pullups x 8

185-lb. Power cleans, 4 reps

From 4:00-6:00

Muscle ups x 4  or Chest to bar pullups x 8

185-lb. Power cleans, 6 reps

Continue adding 2 reps to the power clean each interval for as long as you are able.

SONY DSC

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