EQUIP: Bar (5 progressive loads), Pull-Up Bar, Rings (dips & m-ups), DB’s (25’s/20’s)
WARM-UP:
*Active Stretch
*400m Run/ Row
*5 Hang Squat Clean-Thruster
*5 Hang Snatch
*5 Pull-Up + 5 Ring Dip
-self-directed WOD-specific warm-up
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WOD 1 (0:00 - 15:00):
“Narf” (OC Throwdown 2015 - Event #6)
For Time -
*21 Thruster (95/65)
*21 Pull-Up
*15 Thruster (135/95)
*15 C2B Pull-Up
*9 Thruster (155/105)
*9 Bar Muscle-Up (sub: 18 Burpee Pull-Up)
NOTE: 2 changes made to original WOD - 1. 15 Thrusters originally assigned 125/85 load, and 2. no 4:00 cap, as enforced in original WOD (because that’s just ridiculous!).
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WOD 2 (15:00 - 35:00):
“Htebazile”
For Time -
*21 Power Clean (135/95)
*21 DB Renegade Row (25’s/20’s)(DB Push-Up + Row R + Row L = 1 rep)
*15 Power Clean (155/105)
*15 Ring Dip
*9 Power Clean (185/135)
*9 Muscle-Up (rings) (sub: 9 rounds of 3 Ring Row + 3 Ring Dip)
——————
WOD 3 (35:00 - 55:00):
“Rotten Randy”
For Time -
*75 Power Snatch (75/55)
*4 x Bar-Facing Burpee after every 5 reps of Snatch
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