Wednesday 151125

No 6pm class this Wednesday.

Foundry will be closed on Thursday in observance of Thanksgiving Day. One class on Friday at 9am. Join us for a WOD that is sure to burn off all your sinful eating!

Warm up 4

Muscle up technique work: transitions and or Kip swings

For time:
30 Ring Dips
30 Deadlift, 255#
30 Box Jump, 30"

Competition:
A.

Every 3 minutes, for 30 minutes (10 sets):

Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

B.
Take 20 Minutes to build to today’s 1-RM Floor Press

Choose your strongest position for your grip width.

C.
For time:
15 Muscle-Ups
30 Deadlifts (275/185 lbs)
30 Box Jumps (30″/24″)

D.
Six sets for times of:

Row 350 Meters

Rest 3 minutes

These are all out maximal efforts. Aim is to acheive maximum heart rate.