180710 - “Flickner”
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