WOD for Wednesday, Mar 21, 2018

Strength 21-03-2018

Push Press: 4 x 5. Rest 2:00

  • Work up to 80% for a set of 5.

Liza Beth

"Liza Beth"
For time:
21-15-9 Hang Squat Cleans (52.5/35kg)
15-12-9 Ring Dips
5-3-1 Rope Climb

13:00 Cap

  • Alternate Rope Climb Scaling = 15-12-9 Strict Chin-ups
  • First round is 21 HSC, 15 Ring Dip, 5 Rope Climb

Extra Credit 21-03-2018

1a) Shoulder Circuit: 3 x 10-10-10. Rest 30s.
1b) Banded Hammer Curls: 3 x 10-12. Rest 30s.

Open Gym

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