WOD 2018/11/06

Warm up : dynamics & Mobility

Strict GymnasticsAMRAP 5 at Each (10 Minutes Total):

1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups

2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Wod ConditioningFor Time:

21 Hang Power Cleans (60/40)

21 Barbell Facing Burpees

100 Double Unders

15 Hang Power Cleans (60/40)

15 Barbell Facing Burpees

75 Double Unders

9 Hang Power Cleans (60/40)

9 Barbell Facing Burpees

50 Double Unders

Cash out:

100 Ab mat sit ups


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