Monday November 14, 2016

SOD:  OHS 6X3 @33X1 (three seconds down, three seconds in the bottom, right up, 1 second at the top) - only go as low as you can with good shoulder position and focus on maintaining that the whole time
R 90

WOD: If you complete the movements within the 4 minute you go to the next set of movements, otherwise your done.  Scale and modify as needed.

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

+ (Time permitting)
3X45 sec OH plate hold, arms totally locked out, belly and butt tight R 45