17
Jun
Saturday 6-18-16
Strength
All Levels
DE: (Dynamic Effort)
5sets x 6 Reps, all at approx. 65-70% of 1RM,
rest up to 90sec betw sets
WOD
Machine
AMRAP 9
3 chin-ups or 3 rope climb pulls
2 OHS (take bar from ground and chose weight that you can perform well)
8 KBS
8 Dips
RX
9-min AMRAP
1 rope climb
2 OHS 85/135# (take bar from ground)
2 Power Clean 85/135#
4 Ring Dips
COMP
9-min AMRAP
1 rope climb
2 OHS 125/185# (take bar from ground)
2 Power Clean 125/185#
4 Ring Dips
Additional Work
4 x 10/10 one arm DB row, max load ea set, rest to recover betw sets