071112 WOD

Warm-up:
800m run
Followed by skill work, i.e. Rope climbs, muscle-up, double-unders etc...

WOD:
21-15-9
Barbell lunges (115/85)
Clapping push-ups
Pull-ups

BB cannot be taken from a rack. Must power clean from the ground. Lunges can be performed with the BB in the front rack or back squat positions. Knee must gently "kiss" the ground in order to count as a rep. Each lunge counts as one rep. For example, left leg lunge...right leg lunge = 2 reps...comprendo?

Rx+:
21-15-9
BB lunges (155/105)
Dynamic Push-ups
Pull-ups

Scale Down:
21-15-9
BB lunges (select appropriate weight...ask coach for assistance)
Hand release push-ups
Pull-ups