WOD:

1) “Lynne”- 5 rounds for Total Reps

Max Bodyweight Bench Press

3 minute Rest

Max Strict Pull-ups

3 minute Rest

There are a variety of interpretations to this workout, this how we will be doing it, how we’ve done it before, and how we will continue to do it. For today this will be our strength session. For scaling you should scale to loads/assistance so that you can get a bare minimum of 5 reps at each movement, or at least an average of 5 reps/rounds over the 5 rounds.

2) 8 minute Up Ladder

2 Hang Power Cleans 165/113

4 Kettlebell Swings 70/53

4 Hang Power Cleans 165/113

8 Kettlebell Swings 70/53

6 Hang Power Cleans 165/113

12 Kettlebell Swings 70/53

and so on until 8 minutes is up

Extra Work:

3) Triple-unders: 10 minutes Practice

If you’re not proficient in Double-unders spend your time on those.

4) Row: 4 x 3 minutes

Rest 2 minutes between intervals. Max meters.

For results post reps of each individual set and totel reps compelted for “Lynne” along with any scaling used, plus Rounds and Reps for Met-con along with any scaling used. If you did Extra Work post meters, thoughts, etc.

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