Thursday 12.3.15 WOD

Dynamic Effort Upper

Strength

Bench Press (3×3 wide, 3×3 med, 3×3 close @ 60% + band tension)

WOD

“Nixon”
21 Power cleans (135,95)
21 Pull Ups
3 Rope Climbs
15 Power Cleans
15 Pull Ups
2 Rope Climbs
9 Power Cleans
9 Pull Ups
1 Rope Climb

$ Out

3 Rounds:
Minute 1 – :40s Abmat Sit-Ups
Minute 2 – :40s Banded Good Mornings
Minute 3 – :40s Hallow Hold
Minute 4 – :40s Superman Hold

 

By | 2016-10-20T15:14:53-04:00 December 2nd, 2015|WOD|Comments Off on Thursday 12.3.15 WOD