Tuesday 11.26

Note for today’s WOD: This is a “Hero WOD”, meaning it is meant to be done with a little something extra. To read up on the person the WOD is about check out this link here.

Remember, the written workout will be the Rx+ for our recording. The Rx will be a slightly scaled version that coincides with our usual Rx skill level.

Today’s WOD is meant to be done as UB as possible, so scale accordingly.

Strength: Hang Squat Clean
EMOM 12m: 2 Reps, heaviest able

Hero WOD: “Hammer”, 5 Rounds (Written here is the actual Hero Rx, it will be the Rx+ for CF Lando)
5 Power Clean 135/95
10 Front Squat
5 Jerks
20 Pull-ups
Rest 90s

S: 75/55, 15 Jumping Pull-ups
L1: 95/65, 15 Banded Pull-ups
Rx: 115/75, 15 Pull-ups

Lift: Hang Squat Clean
EMOM 12m: 2 reps

Accessory: Front Squat

WOD: “Hammer”

The Program
1. Strength and WOD

2. 12m AMRAP
100ft Farmer’s Carry 70/53 KB each hand
20 Burpees
3 Deadlift 315/225

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