14
Jun
Happy Birthday Will Melton!!!
Will Melton’s Birthday WOD!
3 Rounds for time; (21 min Cap, RX version)
7 Muscle-ups
7 Squat snatches @135/95
7 Strict HSPU’s
7 Triple-under (attempts)
7 Clean and jerks @185/125
7 Pistols *per leg
7 Turkish Get-ups *per arm, you pick weight
Scaled version
3 Rounds for time; (21 min Cap)
14 Pull-ups
14 KB snatches 24/16kg
14 HR Push-ups
14 Double-unders *21 Single-unders
7 Clean and jerks @135/95
14 Rev-Lunges 24/16kg
7 Turkish Get-ups *per arm, you pick weight
Note from the Coach;
RX version must use same bar for snatches & clean and jerks, the high skill level will require grinder pacing. Pacing will be equally important for the scaled version…lots of work to do in 21 minutes.