photo-36CFE:

MOB

DYNWU

WOD:

8 RFT

10 WB

10 Ring Rows

10 KB Swings

200m Run

 

 

CF:

10M DYNWU

 

A. BB WU: 3 by 12 Each Movement

Scoop

Strict Press

Curls

 

B. For Time:

10 Pull-ups

10 Clean and Jerk (95/65)

9 Pull-ups

9 Clean and Jerk (105/75)

8 Pull-ups

8 Clean and Jerk (115/85)

7 Pull-ups

7 Clean and Jerk (135/95)

6 Pull-ups

6 Clean and Jerk (135/95)

5 Rope Climbs

5 Clean and Jerk (155/105)

4 Rope Climbs 

4 Clean and Jerk (155/105)

3 Rope Climbs

3 Clean and Jerk (165/115)

2 Rope Climbs

2 Clean and Jerk (175/125)

1 Rope Climb

1 Clean and Jerk (185/135)

 

C. 5-8M Static Stretch & MOB

 

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