Monday, July 28, 2014 | "21-15-9 Complex"


Skill

Review pullups, c2b, bar mu, deadlifts, power clean, power snatch

WOD:
21-15-9 complex
For time: 15 min cap
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Mu mod is 1 additional pullups and 1 ring dip per muscle up
Mod weight as necessary!!!

Web Design by Foreman Creative