10/14/13 Monday

Performance

A. Every 90 sec for 15min:

Mins 0, 3, 6, 9, and 12; High Hang Power Snatch x 3 reps – full pause in high hang each rep, do not drop bar b/t reps

Mins 1:30, 4:30, 7:30, 10:30, 13:30; CGBP @ 20×1 x 3-4 reps

 

B. Every 90 sec for 15min:

Mins 0, 3, 6, 9, and 12; Power Clean x 3 TnG reps

Mins 1:30, 4:30, 7:30, 10:30, 13:30; WTD Dips @ 20×0 x 4-6 reps

 

C. 8-10 sets:

4 Kipping HSPU or 1 wall Walk

6 Pull-ups

1 min rest

 

Competition

Wod will be posted at gym