Fri, Sept 17, 2021

WOD

1) GCG #4

Triplet

9 min amrap

3 hang cleans Rx1 155/105, Rx2 135/95, 105/75

3 Hspus

3 Front squats Rx1 155/105, Rx2 135/95, Rx3 105/75

9 each movement

15 each movement

21 each movement

2) Bench Press

4 x 6 Same approx 75/80% 1RM

3) 3 RFT

Rope Climb Rx1 2 LL, Rx2 2 RC , Rx3 1 RC

25 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35