Friday 081817


Published August 18, 2017


PreWod

Warmup (total time 20 min):
3 min Box breathing (5 counts),
trainer choice game;
Clean warm up and weight set up

Metcon:
6 rounds for time of:

4 bar muscle-ups

2 cleans, ascending weight

Rx M 135-155-185-205-225-245 lb.

Rx F  75-95-115-135-155-175 lb
*Score time
** Scale weight to maintain 2 reps per round. Ie 75-95-115-135-135-135
***Scale for bar muscle up: 8x burpee pullup



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