By coach On Wednesday, October 30 th, 2013 · no Comments · In

Happy Halloween! Costumes are encouraged. So is bringing in paleo brownies for your coaches 🙂


Hang Power Clean
Work up to a heavy double. Then,

EMOM for 5 minutes:
2 Hang Power Cleans @ 75%

Followed by,

Open WOD 11.6

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100#/65#)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, et cetera.

Speal and Khalipa take on a 5-minute version of this WOD. Killer.

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