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Wall Balls and Cleans for 11/13/2017

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We are entering the 3rd week of November.  Thank you to everyone who attended the Hero WOD on Saturday.  Be sure to write down your time as that will be our November Hero Benchmark from year to year.

Today, we are combining two powerful movements.  The Wall Ball is an explosive movement using the quads to drive a ball up in the air.  The Clean is an explosive movement that uses the posterior chain to bring the barbell to our chest.  Pace from the beginning.

Industrial Athletics WOD for 11/13/2017:

Gymnastics Skill Work:
50 Strict Pullups/Ring Rows For Time

MetCon:
For Time:
50 Wall Balls (20/14)(10/9)
15 Cleans (155/105)
50 Wall Balls
10 Cleans
50 Wall Balls
5 Cleans

Comments: 1

  1. Scaling

    Platinum: As written above

    Steel:
    For Time:
    50 Wall Balls (20/14)(10/9)
    15 Cleans (135/195)
    40 Wall Balls
    10 Cleans
    30 Wall Balls
    5 Cleans

    Brass:
    For Time:
    40 Wall Balls (20/14)(10/8)
    15 HP Cleans (135-115/95-75)
    30 Wall Balls
    10 Cleans
    30 Wall Balls
    5 Cleans

    Bronze:
    For Time:
    30 Wall Balls (14/10)(9/8)
    15 Cleans (115-95/75-6)
    25 Wall Balls
    10 Cleans
    20 Wall Balls
    5 Cleans

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