Thursday 10 September 2015

Warmup as a class:

2 Sets:

10 Kipping Swings

10 Second Ring Static Hold

5 Pull Ups

 

WOD:

Build to a Heavy 3 Rep Power Clean in 12 Minutes

For Time:

10 Deadlift @ 315/220

20 Back Squat @ 225/135 (You can use a rack)

40 Ring Dips

60 Pull Ups

800m Run

Work can be broken up any way, including the run.  You can only use 1 bar for the Deadlift and Back Squat so the weight will need to be changed and brought from the ground up to the squat rack between the two movements. Get your strategy together and have fun!!

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