April 14, 2015

Warm Up-

1 Lap +

2 RFQ:
10 Barbell Pendlay Row
:45 bar hang
10 Barbell Snatches
:45 ring dip top position hold

 

Strength-

5 RDS:
3 x Pendlay Rows @ 75-85%
10 Hang Power Cleans (115/75) *ADV=135/95

*Each new set begins every 3:00, you have 2:00 to complete the work and a bonus 1:00 of rest for each couplet.

 

WOD-

7 Muscle Ups (14 Pull Ups)

14 Snatches 115/75

21 Wall Balls (20/14)

7 Muscle Ups (14 Pull Ups)

14 Squat Cleans 115/75

21 Wall Balls

7 Muscle Ups (14 Pull Ups)

For Time

*Modify as necessary

 

 

 

 

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282