WOD for Friday, Aug 16, 2019

Strength 16-08-2019

Weighted Close Grip Chin-up: 3RM. Rest 2:00

Options: Bodyweight or partner assisted 6 x 3-5. Rest 90s.

Conditioning 16-08-2019

Not for time;
21-15-9
DB Hang Power Cleans @50/35s
Push-ups on Dumbbells

Then,

21-15-9
DB Floor Press @50/35s (Neutral Grip)
*50 Banded Pull-aparts after each set (pronated grip)

22:00 Time Cap on this work

Extra Credit 16-08-2019

World's Greatest Stretch x 30s each pose

Open Gym

Make a note of your achievements in 'Open Gym'

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