WOD for 16 SEP 2016

0500 and 1130 at the Fred

 

My kids are sick so I may not be in. Either way Beast on CF89.

 

Warm Up:

As many reps as possible in 5 mins of:

10 Dolphin Push-ups

3 Strict Pull-ups

10 Handstand Shrugs

3 Strict Pull-ups

10 Shoulder Taps

3 Strict Pull-ups

5 Handstand Push-ups

3 Strict Pull-ups

5 Strict Handstand Push-ups

3 Strict Pull-ups

 

Strength:

5 Shoulder Press, pick load

Every 2 mins for 10 mins.

 

WOD:

170/100 bench presses, 13 reps

Then, complete as many rounds as possible in 20 minutes of:

7 chest-to-bar pull-ups

77 double-unders

170/100 squat clean thrusters, 2 reps

28 sit-ups

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