Wednesday: 120716 (3-3)

Posted: December 4, 2016 in WOD

Warm-up:

Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Chinup
Muscle-up
Neutral-Grip Pullup
Pullup
Ring Row

Strength: (Pick One) Work up to x2-6 @9 RPE
Front Squat
High-Bar Squat
Low-Bar Squat
Lunge
Paused Back Squat

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)
3. Conditioning: (Pick One)
400m Run
500m Row

Comments
  1. Paulo Santos says:

    Gymnastic:
    Dip
    BWx15

    Repetition Effort:
    Reverse Lunge
    135×20

    MetCon:
    3 Rounds:

    13 Dip
    20 Reverse Lunge @120#
    500m Row

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