Dynamic Effort Upper
Strength
Power Jerk (6×3 @ 70% 1RM, w/ 3sec. pause in bottom)
WOD
“The Track Triplet”
2012 CrossFit Games
3 Rounds
8 Split Snatches 115,75
7 Bar Muscle Ups
400m Run
**20min time cap
**7 Bar MUs = 7 C2B + 7 Diamond PU
3 Rounds
8 Split Snatches 115,75
7 Bar Muscle Ups
400m Run
**20min time cap
**7 Bar MUs = 7 C2B + 7 Diamond PU
Special Strength
Special Strength
3×20 Incline Reverse Fly
Midline
4×12 Barbell, back loaded GHD sit ups to parallel
https://instagram.com/p/y5olHynwo8/
https://instagram.com/p/y5olHynwo8/
Finisher/Recovery
100 Banded LAT pull downs
**Sit on floor, feet out front