WOD

“Dr. Dre”

METCON

5 Rounds
5 Strict Pull Ups
7 Power Cleans
9 Sit to Stands
11/9 Cal Bike

Weight: 155/105

MASTERS

5 Rounds
5 Banded Strict Pull Ups
7 Power Cleans
9 Sit to Stands
10/8 Cal Bike

Weight: 115/75

MOVE

5 Rounds
5 Ring Row
7 Power Cleans
9 Sit to Stands (Mat)
9/6 Cal Bike

Weight: 75/55

WOD GUIDANCE & GOALS
Pull, jump, sit and bike! Complete the strict pull ups in as few sets as possible, wrapping up the 5 reps in :30 or less. The first few rounds of this workout, try to do the cleans straight. Rounds 4 and 5 you may have to do sets of 4 and 3. Keep a continuous pace on the sit to stands (:30-:45), use the blue or red mats as scaling options. Then bike the calories in less than :60, and remember to push the pace on the final round. Target 17 minutes.

Post Time to Comments. Compare Scores HERE. (last time was jerks and running)