11.23.2016 WOD

22
Nov

11.23.2016 WOD

A. Mobility

B. Warm-up
Coaches choice

C. WOD

“Follow the leader” – Teams of 3. Team member 1 Rows 21 calories , upon finishing, then team member 2 goes, and then team member 3. You cannot move on and start reps of the following movement until the teammate in front of you has completed all reps of that movement. When all team members complete 9 Power Clean, teammate 1 then starts 9 Power Clean and works back to 21 cal row in the same manner.

2 rounds
21 cal row
18 Wall Balls (20/14)
15 Pull-ups (Rx+ 5 Muscle-ups)
9 Power Clean (135/95)
And work your way back down
9 Power Clean
15 Pull-ups or 5 Muscle-ups
18 Wall Balls
21 cal row