Monday, August 5, 2019

Rise and grind!

090519 WOD

A. Warm-up: Coach’s choice

B. Take 15 Minutes to build to a “heavy”

Hang Power Clean + Jerk

C. “Dottir”

For Time:

12 Bar Muscle-Ups (sub strict 1 pull-up + 1 dip for 1 muscle-up)

21 Deadlifts (225/155 RX+ / 185/125 RX)

9 Bar Muscle-Ups

15 Hang Power Cleans  (225/155 RX+ / 185/125 RX)

6 Bar Muscle-Ups

9 Shoulder to Overhead  (225/155 RX+ / 185/125 RX)

*10 Minute Time Cap*

>>Modifications will be given