*Friday Night Lights starts at 5:00pm. We will review the movements and standards and then run heats until everyone goes.

WARM UP

Coaches choice (focus on the hip flexors)

Open WOD 16.2

Beginning on a 4-minute clock, complete
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb. (85reps)

If completed before 4 minutes, add 4 minutes to the clock
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb. (173reps)

If completed before 8 minutes, add 4 minutes to the clock
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb. (259reps)

If completed before 12 minutes, add 4 minutes to the clock
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb. (343reps)

If completed before 16 minutes, add 4 minutes to the clock
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb. (425reps)
Stop at 20:00

SCALED

Same format
25 Hanging Knee Raises
50 Single Unders
15 Squat Cleans (95/55)
Continued….
13 Squat Cleans (115/75)
Continued…
11 Squat Cleans (135/95)
9 Squat Cleans (155/115)
7 Squat Cleans (185/135)

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Posted
AuthorBen Magnone