WOD for Friday, Dec 20, 2019

Strength 20-12-2019

1) Chin-up: Accumulate Volume 30-40 reps
– Options: Band Resisted Chin-ups, Bodyweight, Partner Assisted Chin-up, Ring Rows
– Rest 60-90s between sets.

2) Rollback Triceps Extensions: 5 x 10. Rest 60s.

Conditioning 20-12-2019

AMRAP 9:00
12 Hang Power Cleans @60/42.5kg
9 Push Press @60/42.5kg
6 Kipping C2B Pull-ups

  • Scale CTBs: kipping pull-up, jumping pull-up with hold at chin over the bar each rep, ring row

Extra Credit 20-12-2019

Prone Rear Lateral Raises: 3 x 30. Rest 60s.
– can be done on a flat bench or incline bench

Open Gym

Make a note of your achievements in 'Open Gym'

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