WHITEBOARD – 03 February 2015

Workload:

Complex: Clean Pull (1) + Hang Clean (1) + Front Squat (1)

*Work up to max for the day in the complex. Deload to 85% and hit for 3 additional sets.

Then:

3 Rounds of

250m Row

Then:

2 Rounds:
15 Back Extensions
20 Kettlebell Swings (55/35)

Then:

3 Muscle-ups – 2 Rope Climbs (Wrapped) for substitution

 

Notes: The hang clean in the complex is NOT a power. You should receive and ride it into a full squat. Post questions about the second part.

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Comments
One Response to “WHITEBOARD – 03 February 2015”
  1. kevineleven says:

    Complex up to 205# ( 215# (f) )
    WOD completed but with 1 muscle up and 1 climb each round

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