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