Monday Dec 13

Strict Pulling

A) 4 x 3-6 Strict Chin Ups

B) 4 x 6-8 Barbell Bent Over Row

Perform all sets of A, then all sets of B

*Rest as needed between sets

METCON:

15-12-9-6-3

Power Clean and Jerk (RX: 115/75) (Adv: 135 / 95)

Chest to Bar Pull Up

Box Jump Over (24 / 20)

OPTIONAL ADDITIONAL WORK:

A) Clean Pulls 3×3 @ 100% of Clean Max

B) 3 Sets: Ski 500/400 M + 3-6 Ring Muscle Ups

*Rest 2:00 Between Sets

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD