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
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