Tuesday October 27th

General Warm-up:

Bike/Row 2 minutes for Cals. 1 minute easy/1 minute moderate.

Warm-Up 2:

AMWUP 5 – 5 Ring Rows, 10 KB SDHP, 5 Push Ups.

Part 1:

Strict/Weighted/Banded Pullups/Ring Rows – 90 seconds max reps, Rest 90, 60 seconds max reps, Rest 1 minute, 30 seconds max reps.

Specific Warm-up:

Burgener Warm-up: Clean (BB & Light) then 2 sets to warm-up to WOD weight.

Part 2:

4 RFT of 15/12 Cal Bike / 21/17 Cal Row, 15 Hang Cleans, 15 HRPU.

RX 135/95, L2 115/65, L1 75/45

Scale:

 HRPU => Box

Cooldown:

Lax Ball Pecs, Roll Quads.

Notes:

Choose an option for part 1 that allows the most work. Part 2 should be 3-4 minutes per round. Scale weight and or reps to keep it under 5 minutes per round.