WOD 2019/09/11


Warm Up:

Dynamics & Mobility

Strenght:

Sholder Complex: 7 sets @ 85% 1rm Press

Power Clean + Strict Press+ 3 sec Paused + Push Jerk+ Split Jerrk 3 sec Paused in the Split position.

Metcon:

30 Total Reps

Strict Weighted Chin ups ( 12-9 kg)

Wod: 12-9-6-3 for time

Ring Muscle Up (rx) Ring Dip ( scaled)

Power Clean (70/40kg)

Later Burpees Over the bar


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