Tuesday 11 September

Deadlift 2

WOD:

3 Rounds for time of:
9 Muscle-ups
11 Squat cleans @ 175/125

*20 minute cutoff

 SCALES:

Gold

3 Rounds for time of:
9 Muscle-ups
11 Squat cleans @ 155/105

Silver

3 Rounds for time of:
9 Muscle-ups transitions
11 Squat cleans @ 125/85

Bronze

3 Rounds of:
15 Pullups (band assisted)
9 Dips (band assisted)
11 Squat cleans @ 95/65

WARMUP:

5 min AMRAP:
3 MU transitions
4 Spiderman lunges
5 Squat cleans (work up to WOD load)

SKILL WORK OR SQUAT CYCLE

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