Wednesday 18 September, 2013

By 09/17/2013 wod

All Levels

BB Gymnastics

7 x 2 Clean First Pull + 1 Hang Clean and Jerk – Heaviest Possible
*Hold for 3 counts at the hang position on each First Pull

Strength

1a) 5 x 5 Split Press – Heavy – Rest 60 Seconds
1b) 5 x ME Strict Pull-up
2a) 5 x 2 Strict Clean Pull – Heaviest Possible – Rest 60 Seconds
2b) 5 x 5 Box Jump 30/24 – Rest 60 Seconds

Weightlifting

BB Gymnastics

7 x 2 Clean First Pull + 1 Hang Clean and Jerk – Heaviest Possible
*Hold for 3 counts at the hang position on each First Pull

Strength and Mid-line

1a) 5 x 2 Strict Clean Pull – Heaviest Possible – Rest 60 Second
1b) 5 x 5 Split Press – Heavy – Rest 60 Seconds
2a) 3 x 15 Good Morning – Heavy – Rest 60 Seconds
2b) 3 x 10 Strict Toes-2-Bar

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