August 11, 2017

jackie

(WOD)

A) 15-12-9

DOUBLE BODY WEIGHT DEADLIFTS

3/4 BODY WEIGHT STRICT PRESS

*scale weight so rounds are no more than 3 sets each*

B) 3 SETS NOT FOR TIME:

8 DB HANG POWER CLEANS

8 DB FRONT SQUATS

8 DB ALTERNATING REVERSE LUNGES

…Rest as needed…

**use challenging weight that allows good mechanics**

(BURN)

AMRAP 20 MINS:

“STRICT CINDY”

5 STRICT PULL-UPS

10 HR PUSH-UPS

15 AIR SQUATS (to target below parallel)

 

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