11/6/15

11/6/15

 

1. ECC Qualifier WOD 1
3 RFT:
7 Muscle ups (Scale: 7 Deficit Pull Ups) *Jump up, take at least 3 secs to descend)
7 Squat Clean Thrusters (III-165/110, II-135/95, I-115/75, .5-85/55)

2. ECC Qualifier WOD 2
4 RFT:
30/25 Calorie Row
15 Burpees over the Rower

3. Strength (Level III & Extra Credit for Main WOD)

3×8 Front Rack Step ups – you choose the weight. trailing leg should not contribute.