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Monday 121203

2
Dec

Monday 121203

Strength/Skill:
Warm up:

3 Sets NFT:

  • Shoulder Press x 6
  • Supine Row x 8
  • V-Ups x 10-12

Strength:

3 Sets:

  • Push Jerk x 4
  • Pull Ups x 5-8

Skill:

  • Push Press/Push Jerk
WOD:
With a 30 Minute Running Clock Complete:
A) 9-6-3 For Time:

  • Shoulder to overhead, 205/135
  • Bar muscle-ups

Rest the remainder of the 10 minutes

B) 15-9-6 For Time:

  • Shoulder to overhead, 155/105
  • Chest to bar pull-ups

Rest the remainder of the 10 minutes

C) 21-15-9 For Time:

  • Shoulder to overhead, 95/65
  • Pull-ups

 

Additional:
  • Hip Ext. 3×15-20
  • Mobility

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