1a) Power Clean (4-5 x 3), up to a heavy 1.1.1 (5s). Rest 60s.
- 1.1.1 (5s) = drop bar between reps and reset up.
- Adv: Build to 85% of 1RM.
- Int: Build to 75% of 1RM.
- Beginner: Technique Work
1b) Wall Ball Shots (4 x 5). Use a heavier medball than usual. Rest 60s.
"Open WOD 11.5"
5 Power Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55))
10 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post)
15 Wall Ball Shots (20/14)
Alternate Scaling Option:
– Sub Touch n Go Deadlifts with a light to moderate weight for Power Cleans.
C) Extra Credit:
3 Rounds, rest as needed:
20 Banded Pull-throughs
25 Banded Face-pulls
Posted on Mon, December 25, 2017
by Sean Sweeney