Thursday: 120816 (3-4)

Posted: December 4, 2016 in WOD

Warm-up:

Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Dip
Handstand Pushup
Muscle-up
Pushup
Ring Pushup

Strength: (Pick One) Work up to x2-6 @9 RPE
Barbell Row
Block Pull
Deadlift
Deficit Pull
Pendlay Row
Romanian Deadlift
Yates Row

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)

Comments
  1. Paulo Santos says:

    Gymnastic:
    Neutral-Grip Pullup
    BWx10 (+1 from last time)

    Repetition Effort:
    Press
    95×8 (+1 from last time)

    MetCon:
    2 Rounds:

    8 Neutral-Grip Pullup
    8 Press @95#

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