WOD for Friday, Apr 12, 2019

Strength 12-04-2019

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

– Option 1: Bodyweight 6 x 1-3. Rest 90s.
– Option 2: Partner Assisted Chin-ups 6 x 5. Rest 90s.

Conditioning 12-04-2019

Not for time:

DB Hang Power Cleans @50/35s
Push-ups on Dumbbells


DB Floor Press @50/35s and Neutral Grip
*50 Banded pull-aparts after each set (pronated grip)

22:00 Time Cap on this work

Extra Credit 12-04-2019

World’s Greatest Stretch x 30s each pose

Open Gym

Make a note of your achievements in 'Open Gym'