Friday 7/21 WOD


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FITNESS

A. EMOM x 10 Min :
odd: 4-6 Strict Dips @30X1 or KIP HSPU 1.1.1.1 to Deficit
 
even: Strict Pronated Weighted PullUp Cluster 1.1 (10 sec between singles) Or 1 Rope Climb
+

3 Rounds for time:
5 Burpee Pull-ups or CTB or Ring MU
10 ALT DB Snatch @ 45-60/30-35#  10 each arm
20 Box Jump-Overs @ 20-24/12-20'' 

PERFORMANCE:

A. EMOM x 10 Min : 

odd: Strict HSPU to Def 1.1.1.1

even: 2-4 Bar MU

B. EMOM x 5 Min : 2 x ( 1 Ring MU + 1 Dip)

+

C. 3 Rounds:

12 Power Cleans @ 135/95#

12 CTB

12 Jerks @ 135/95#

12 TTB



 


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