Juggalo


Published February 23, 2019



MetCons

Juggalo

WOD
"Juggalo"

Rx
For Time
5 Rounds
7 Power Snatch (95/65)
11 CTB Pull-Ups
Then
5 Rounds
20m Kb Walking Lunge (70/55)(Kb can be held at or above chest anyway)
15 GHD Sit-Ups
Then
5 Rounds
7 Clean and Jerks (115/80)
15 Box Jumps (24/20)

Scaled
For Time
5 Rounds
7 Power Snatch (75/55)
11 Pull-Ups
Then
5 Rounds
20m Kb Walking Lunge (55/35)(Kb can be held at or above chest anyway)
15 Anchored Sit-Ups
Then
5 Rounds
7 Clean and Jerks (95/65)
15 Box Jumps (24/20)

Beginner
For Time
5 Rounds
7 Power Snatch (65/45)
11 Band Pull-Ups
Then
5 Rounds
20m Kb Walking Lunge (45/25)(Kb can be held at or above chest anyway)
15 Anchored Sit-Ups
Then
5 Rounds
7 Clean and Jerks (75/55)
15 Box Jumps (20/16)

Elements
For Time
5 Rounds
7 Power Snatch (55/35)
11 Jumping Pull-Ups
Then
5 Rounds
20m Kb Walking Lunge (35/20)(Kb can be held at or above chest anyway)
15 Anchored Sit-Ups
Then
5 Rounds
7 Clean and Jerks (65/45)
15 Box Jumps (20/16)

Cool Down
Roll-Out

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