WOD 1: PART 2 “HANG FIRE” DECLASSIFIED

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December 7, 2013

PART 2 :   “HANG FIRE”     

AMRAP:  6 MINUTES

REQUIRES 2 MEMBERS FROM THE TEAM WHO DID NOT PARTICIPATE IN SWIM WOD

FOR 4 MINUTES, EACH ATHLETE WILL ROTATE MOVEMENTS ON THE MINUTE

MOVEMENTS:  HANG CLEANS and DEAD HANG TOWEL PULL UPS

(e.g.:  1 ATHLETE COMPLETS MAX REP HANG CLEANS FOR 1 MINUTE; OTHER ATHLETE COMPLETES MAX DEAD HANG TOWEL PULL UPS FOR ONE MINUTE AND THEN EACH ATHLETE SWITCHES MOVEMENTS ON THE MINUTE FOR FOUR MINUTES).

 

LAST 2 MINUTES

1 MEMBER WILL DO MAX REPS WEIGHTED RUCK DEAD HANG PULL UPS.

1 MEMBER WILL DO MAX REP THRUSTERS  ( EACH MOVEMENT WILL BE DONE BY ONE ATHLETE ONLY (CAN NOT CHANGE MOVEMENT  )

 

HANG CLEANS:           (RX: 155/105;  MASTERS/SCALED: 135/95)

WEIGHTED RUCKS:    (RX: 45/25;  MASTERS/SCALED: 35/20)

THRUSTERS                  (RX : 155/105;  MASTERS/SCALED:  135/95)

SCORE IS TOTAL REP COUNT

 

 

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