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Friday 7-18-2014

12
Jul

Friday 7-18-2014

Warm up to include one inchworm for time (hands walked out as far as possible, static hold in that position)

Front or OH Squat 5 x 5. After each set perform 1 L/Tuck sit for time.

Pull up variation 5 x ME. After each set perform 3 TTB (slow negatives) or 5 V-ups (slow negatives)

WOD

21-15-9

Competition: Snatch/Ring Dip  #95/#63

Sport: Hang Clean/Push up   #115/#73

Performance: Thruster/Push-up   #95/#63