WOD for 27 SEP 2016

0500 and 1130 at Fredricks.

No Morning OLY today

 

Wow way to kick off the deload week with that mess yesterday Julie. Haha

Our ladies of CF89 have really been doing great lately! Keep up the operations of the beast!

 

Warm up:

Ankle Mob and Squat prep

then

Barbell complex warmup

 

WOD:

Complete as many rounds as possible in 20 mins of:

1 Deadlift, 185/120 lbs

1 Squat Clean, 185/120 lbs

1 Front Squat, 185/120 lbs

1 Jerk, 185/120 lbs

 

Julie says the goal is 20 Rounds. So come out of the gate at an emom pace and put on the heat at the end.

 

Skill:

5 Pull-ups

5 Bar dips

5 Wide-grip pull-ups

5 Bar dips

5 Narrow-grip pull-ups

5 Bar dips

5 Reverse-grip pull-ups

5 Bar dips

5 Mixed-grip pull-ups

5 Bar dips

5 Mixed-grip pull-ups (switch from previous mixed-grip)

5 Bar dips

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