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March 24, 2015

Skill

EMOM for 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds of Hollow Rocks

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set of pull-ups to start so plan on working for the full 30 seconds for as many reps as possible during each round.  The hollow rocks are more  likely to be a max effort bout for most of us.  If you are scaling choose a method with which you can get at least :10-:15 seconds in a row.

 

WOD
For Time
50-40-30-20-10
Double Under
10-8-6-4-2
Power Clean 155/105lbs

Workout notes: The suggestion here is a heavier power clean. The total rep count is low so if you feel like you can bump up your typical metcon weight you should do so! If your conditioning is coming along and you have double unders you could try to attempt this with unbroken sets of double unders and fast single cleans or touch-n-go sets.

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