WOD 7/9/16

Strength: Press

(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 find new 5RM (If Already done perform 5*5*80% 5RM)
C) Strict Press 8*3*80% 3RM (45-60 sec rest between sets)
D) Floor press 8*3*80% 3 RM. (45-60 sec rest between sets)

MetCon: 3 RFT
400m run
21 KB swings
12 Ring dips

A) 12/8kg-dips by ability.
B) 16/12kg Dips by ability.
C) American swings 24/16kg – ring dips
D) Double kb Snatch 24/12kg- strict ring dips.