WOD 11/20/2021
A2: Warm Up – For Quality = :30 Seconds Each:
Active Hang
Single Unders
Kip Swing
3 Singles + 1 Double Under
2 Kipping Swings + 1 Kipping Pull Up
1 Single + 1 Double + 1 Single Under
2 Kip Swings + 2 Pull Up
1 Single
2 Kip Swings + 1 Pull Up + 2 Kip Swings
Double Unders
Chest To Bar Pull Ups
Active Hang
Single Unders
Kip Swing
3 Singles + 1 Double Under
2 Kipping Swings + 1 Kipping Pull Up
1 Single + 1 Double + 1 Single Under
2 Kip Swings + 2 Pull Up
1 Single
2 Kip Swings + 1 Pull Up + 2 Kip Swings
Double Unders
Chest To Bar Pull Ups
…
B: Power Clean + Front Squat (1 + 1 @22X1 To a Max)
Build To a Max 1 Power Clean + 1 Front Squat @22X1 without missing; Rest as needed
…
C2: Metcon – 12 Minute AMRAP of:
5 Front Squats (185/125#)
10 Chest-to-Bar Pull Ups
20 Double Unders
.
Level 1= AMRAP 12 of:
5 Front Squats (135/95#)
10 Pull Ups
20 Double Unders
.
Level 2= AMRAP 12:
5 Front Squats (95/65#)
5 Each Single Arm Ring Rows
20 Single Unders
..
D: 3 RFQ of:
12 Each DB RFESS
24 Ring Row
12 Each DB RFESS
24 Ring Row
