WOD 25/9/16

/in /by

 

Skill: Squat clean

Strength: (By ability: try not to use racks, hang clean the bar to your shoulders)


A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RMC+D) Establish 3RM Weghted ring dips.

SURPRISE METCON was:

 

Running “Jackie”
1000m run
50 Thrusters
30 Pull ups

*Ask coach for scaling options

 
S&A WOD
ME Squat
Box Squat 2-2-2-2-2-2
Barbell good mornings 4*6-8
Bent over row 3*10
Glute bridges 100 reps