Max Effort Upper
Strength
Front Rack Hold (3 x max time @ 110% 1RM Clean, take from rack)
Score total seconds in reps category
WOD
“Enuff Z’Nuff”
On a 15min Running Clock
1000m Row
–Then AMRAP–
2 Rope Climb
10 KB Swings (55,35)
30 Dubs (x3)
**1 Rope Climb = 3 ring rows
**Score total rounds + Reps of rope climbs, swings and dubs
On a 15min Running Clock
1000m Row
–Then AMRAP–
2 Rope Climb
10 KB Swings (55,35)
30 Dubs (x3)
**1 Rope Climb = 3 ring rows
**Score total rounds + Reps of rope climbs, swings and dubs
Extra Credit
50 GHD Back Extentions