by  in WOD Leave a Comment

Friday November 30

“Bar-Cycle”

5min AMRAP

Buy In: 20/15 Assault Bike Calories

then…

AMRAP 135/95 Power Snatch

–REST 5min–

5min AMRAP

Buy In: 20/15 Assault Bike Calories

then…

AMRAP 135/96 Front Squat

–REST 5min–

5min AMRAP

15/12 Assault Bike Calories

AMRAP 135/95 Power Clean

 

OPEN – as written

PERFORMANCE – 115/75

FITNESS – 95/65

 

Recovery

EMOM 12min (keep work to 45 sec within the min.

  1. Sled Push within 45 sec of min. 100ft or 50ft, your choice – heavy or fast
  2. 10-15 Reverse Hyper – add weight if confident.
  3. GHD Sit Ups or ABMATS
Melinda MettenFriday November 30

LEAVE YOUR COMMENT