131106 Wednesday

Day 3
WOD 131106

warm-up – Coach’s Choice

EMOM for 14:00 of:
on the evens – 1 squat clean + 1 front squat
on the odds – 10 t2b or 20 abmat sit-ups

-rest ~5:00… set up barbells accordingly-

For time:
9-6-3
deadlifts
pull-ups
-perform 2 rope ascents (10 plank ascents) after each couplet-
cash-out = 20 hrb

-no mismatching levels, please-
L1 – 185/125, modified or rx’d pull-ups
Rx’d – 225/155, ctb pull-ups
SK – 275/185, bar muscle-ups & you must go up the rope