Looking forward to seeing everyone for “FRIDAY NIGHT LIGHTS”. Matt set the stage by completing this very challenging workout as soon as it was released Thursday night.
When you come in tonight to sign-up please note that the stations with a green line are for those athletes that desire a small diameter pull-up.
Warm-up: Start this warm-up 15 min. before your go time: Row or Bike at a moderate pace for 5 min. Then 6 min. AMRAP at a moderated pace with light weight. 5 V-Sits, 20 Singles, 2 Squat Clean. Use the last 4 min of time to set up your weights at your station.
WOD: 19.2
Beginning on an 8-minute clock,
complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add
4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add
4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add
4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
Icing: Judge a workout.