May 3, 2019

 

a) WARM UP:

3 rounds:

  • 10 scap pushups
  • 10 pushups
  • 10 scap pullups
  • 10 beat swings

Then,

  • 1 minute deadhang on bar
b) STRENGTH:

Pullup Negatives

4 sets:

  • 1 Strict pullup + 1 four second negative X 4

Rest 2 minutes between efforts

c) WOD:

1, 2, 3, to 10 reps of:

  • Hang power clean
  • Push Press

*** not push jerks****

(P: 95/65, Rx: 135/95, Rx+: 155/105)

Posted in WOD