WOD for Sunday, Sep 30, 2018

Strength 30-09-2018

Alternating EMOM x 8:00
– 3 x Power Clean
– 3 x Strict HSPU

  • Add weight each round as technique and power allow
  • Scale HSPU with partner assist, pads or pike variations.

Conditioning 30-09-2018

For time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (52.5/35kg)
Push-ups
Calorie Row x double reps (20-18-16-14-12-10-8-6-4-2)

Rx+: 60/42.5kg + HSPU in place of Push-ups
20:00 Cap

Extra Credit 30-09-2018

L-Sit Hold: Accumulate 60s.

Open Gym

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