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488 Regal Row Suite 118
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WOD

Friday, June 24 2016


WOD

A) Bench Press: 6 sets of 3 @90% of 3rm from last week

B) 5 hollow scapula pullups b/n each set

Conditioning

5 Rounds:
For Time:
RX
5 C2B Pullups
10 DL (185/115)
10 Hang Power Snatch (95/65)
5 C2B Pullups
Rest 1:1


RX+
3 Ring MU (if you consider yourself good at MU change this to 4 or 5 MU)
10 DL (225/155)
10 Hang Power Snatch (115/75)
3 Ring MU

rest 1:1

EXTRA:

Before Conditioning:

Strength 

3 sets:

A) 10 alt. KB Bent Over Row (10 each arm)

B) 5 weighted dips (increase as able)

Skill

A) 2 sets – Max reps strict pullups (rest at least 1 min. b/n sets)


After Conditioning:

B) 4 sets of 8-10 as able – GHD situps w/ 3 sec pause at parallel on descent (stay in control!!)