11/4/2016

3
Nov

11/4/2016

Lots of skill today guys, SCALE as needed.  Start out by working rope climbs, do two if you can, otherwise scale to 1 climb or 3:1 rope pulls.  Today’s metcon is longer than yesterday at 14 minutes, choose a weight for the hang cleans that you can do in no more than 2 sets.  Bar muscles ups – YUP, we gotta do em.  If you can’t get it, go with c2b pull-ups or other pull-up variations – no dips today.

Alternating EMOM for 8 minutes

A. 2 Rope Climbs

B. Calorie Row 12/10

AMRAP in 14 minutes

12 burpees

9 Hang Power Cleans (115/75)

6 Bar Muscle Ups