WOD 6/7/16
| Strength: A) Dips – 5 sets of max reps by ability (from elements 4) B) Bar dips 6*3*5RM (weight) C) Ring dips 6*3*70-85% 3RM MetCon: 12min AMRAP 7 S2OH 9 HSPU 11 Burpees A) 12/8kg KB (1 arm, then the other) -HRPU B) 30/20kg-Pike push ups C) 45/30kg RX’d D) 60/42.5kg -Deficit HSPU (25/15kg Bumper plate) |