Friday Sept 14, 2018

September 14, 2018

12 min AMRAP
50' Single DB OH Lunge (50/35)
16 DB Snatch (950/35)
8 Burpee pull ups
-------------------------------

6:45pm Weakness WOD (BRIO East):

Weightlifting:

Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull – 80% x 5 x 3
Back Squat – 75% x 5 x 3



Gymnastics:
3 sets - Kipping Pull ups

Pull up Negatives

Handstand hold with plate step - 5 sets of 10 steps

SHSPU - Negatives - 4 sets of 3-5 reps

OTM x 8
Odd - Ring dip
Even - Seated Ring Pull up

4 rounds
15 Sit ups
15 Sec Hollow body hold
30 secs rest



Conditioning:
Run for max distance in 25 min or Row for 15 mins
Rest 5 min
OTM x 6
7 second max effort sprint (15 for rower)

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