17.6.16

17.6.16

 

Friday, June 16

 

Warmup:

3 Rounds

12 OHS w/PVC

5-10 Push-ups

8 KBS (light)

 

Strength:

Squat Clean

AMRAP 1 Set @ 90% of 1 RM

 

WOD:

4 Rounds

1 min. Rope Climbs

1 min. Push Press

1 min. Front Squats

1 min. DU’s

1 min. Rest

 

C – 135/95

RX – 115/75

S – 95/65, Singles, Rope Climb Sub

 

Cashout:

Strict Pull-up Accessory Work

3 Rounds

15 Ring Rows

Max Dead Hang

30 sec Rest