WOD

“Title”

METCON

AMRAP 20
5 Hang Squat Cleans
10 Pistols
15 Toes to Bar

Weight: 185/135

MASTERS

AMRAP 20
5 Hang Squat Cleans
10 Assisted Pistols
15 Knee Ups

Weight: 135/95

MOVE

AMRAP 20
5 Hang Squat Cleans
10 Lunges
15 Leg Lifts

Weight: 115/75

WOD GUIDANCE & GOALS
Key word today is FAST!! Your focus will be fast elbows and a fast pull under the bar for the heavier hang squat cleans. Plan to get 2-3 reps at a time and eventually singles. The pistols are alternating and 10 total reps. To save your grip for the hang squat cleans, break toes to bar into 6-5-4 or 10-5. Target 4-5 rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 20
5 Burpees
10 Pistols
15 V-Ups

ENDURANCE

Rest