Thursday 1.21.16 WOD

Dynamic Effort Upper

Strength

Split Jerk (EMOM for 10min x2 @ 70%, from rack)

WOD

“Overboard”
In 20min Complete:
30-20-10
Bench Press (BW,75%)
Ring Dips (Strict, Kipping)
Pull Ups (Strict, Kipping)
**Score time

$ Out

3×15 Sit Ups, feet NOT anchored
**2sec up, 5sec down

 

By | 2016-10-20T15:14:22-04:00 January 20th, 2016|WOD|Comments Off on Thursday 1.21.16 WOD