Wednesday, March 18, 2015

Wednesday, March 18, 2015

Strength
Strict Press - 5 sets x 3 reps

Conditioning
50 Strict Press (95/65)
EMOM - 2 Strict Pull Ups

Cash Out - Hollow Rock Practice - 5 x :20

 

Competitor’s WOD - 5pm

With a continuously running clock:

400 meter run
21 Thrusters (75/55)
21 Pull Ups
15 Thrusters (95/75)
15 Pull Ups
9 Thrusters (115/95)
9 Pull Ups
400 meter run
21 Thrusters (75/55)
21 Pull Ups
15 Thrusters (95/75)
15 Pull Ups
9 Thrusters (115/95)
9 Pull Ups
400 meter run

Rest 10 minutes

21-15-9
Power Clean 185/125
STRICT Dips
GHD Sit Ups x 20 reps each round


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