Thursday, September 18, 2014

WOD Friday, Sept. 19, 2014

WOD

Warm up

10 Down and finish
10 banded pass through
5 dips
3 hips to bar


Strength

10 x 1 front squat (heavy) EMOM

WOD

"American Dream"
20 min. AMRAP
1,2,3,4,5.....
Power clean (205/140)
Muscle ups

Alt. for muscle ups:
hips to bar and dips
pull ups and dips
ring rows and dips

Alt. for power cleans:
Stone to shoulder (175/115)


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