WOD – 20191118
Warm-Up
2 rounds:
– 10 cal row
– 5 Sca.-Pull-Up
– 10 Deadlift w/ empty BB
– 5 Med-Ball-Cleans
– 10 Wrist-Flows
Strength / Skill
Hang-Power-Clean
– Warm-Up to 70% of 1 RM
– 7×3 @ 60 % of 1 RM
WoD
E2MO2M for 10 rds:
– 12/9 cal row
– 6 Wallballs @ 6/9 kg
– 3 BMU (-> scale: banded BMU/kipping C2B PullUp/Burpee-Pullup)