Wednesday, July 29, 2015

IMG_0893Mandy is always ballin

072915 WOD

A. EMOM 9:00

Minute 1: 10 box jumps (24/20)

Minute 2: 10- calorie row

Minute 3: 10 arch to hollow (kips) off rings or bar

B. Strict press – DELOAD

40% x 5

50% x 5

60% x 5

C. “Power Elizabeth”

For time:

21 – 15 – 9

Power cleans (135/95)

Ring dips

>>On-Ramp:

For time:

21 – 15 – 9

Dumbbell hang power clean

Parallette dips

>> Optional cash out:

Run 600-meters (not for time)