180710 - “Flickner”

July 10, 2018

 

Warm up:

Cardio

Barbell Warm up

Dry Runs

 

WOD: For Max Strict Pull-ups

Rx:

5 Min AMRAP

600M Run 

15 Hang Squat Cleans (115/85)

Max Strict Pull-ups

-5 Min Rest-

5 Min AMRAP 

400M Run

10 Hang Squat Cleans (155/105)

Max Strict Pull-ups

-5 Min Rest-

5 Min AMRAP

200M Run

5 Hang Squat Cleans (185/125)

Max Strict Pull-ups

 

Scaled: 40%, 60%, 80% or 10RM, 5RM, 3RM. Scale Runs as needed

Sport: (135/95), (185/125), (225/155)

 

Mobility:

Circle-up

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