Friday 11/13/15

Neighborhood WOD Party 1

Official WOD Release

Rx

12 min

5 Hang Cleans 165/115

10 Box Jump Overs 24/20

200m Run (20/10pts)

10 Front Squats 165/115

5 Bar Over Burpees

Notes/Standards

The Run: If you are back inside on the run you get 20pts

If you are out the door on the run when the clock expires you get 10 points as long as you continue and finish the run

Bar Over Burpees: You don’t have to extend when jumping over the bar but you all know what gaming the system looks like and don’t allow it

Score will be in total reps: Max points per round=50

Scaled

12 min

5 Hang Cleans 115/75

10 Box Jump Overs 20/14 (14”=4x 45’s)

200m Run (20/10pts)

10 Front Squats 115/75

5 Bar Over Burpees

Beginner

12 min

5 Hang Cleans 75/35

10 Box Step Overs 24/20

200m Run (20/10pts)

10 Front Squats 75/35

5 Bar Over Burpees


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