10/21/13 Monday

Performance

A. Every 90 sec for 15min:

Mins 0, 3, 6, 9, and 12; 2-Position Power Snatch (High Hang, Above Knee)

Mins 1:30, 4:30, 7:30, 10:30, 13:30; Tough Dips @ 30×0 x 2-3 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; CGBP @ 20×1 x 4-6 reps

C. 10 sets:

5 Kipping HSPU or 2 wall walks

7 Pull-ups

1 min rest

 

Competition

Wod will be posted at gym