WOD for 15Nov

Welcome back from (hopefully) a great long weekend. See you all at around 11:30 at Frederick. 


1. EMOM for 6 MIN

3 Squat Cleans @ 75%


2. For time 


Clean and Jerk (205/165#)

Deficit handstand push ups (20kg plates)


*The weight for the C&J should be somewhere around 70-75% of your 1rm clean. Pretty close to what you will use for the above EMOM. It’s a weight you can possibly do 2 reps unbroken, but will more than likey choose to do singles from the beginning due to the amount of reps. This is on the heavy side!

2 thoughts on “WOD for 15Nov

  1. Did 199 for the emom and I made it through 4 rounds I think and then dropped to 176. It broke me off pretty bad.
    Im gonna knock out the METCON tonight at Metanoia.

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