Friday (2017JUN16)- WOD

-Quick and Dirty just like we like it!

 

DEU:

2 Rounds

ME Band Resisted Ring Dips

45sec Rest

ME Ring Dip

45sec Rest

ME Band Assisted Ring Dips

45secs Rest

 

WOD:

21-15-9

Deadlift 225/155#

Pullup

 

Weightlifting:

Push Press + Jerk

65% x 2+1 x 2

70% x 2+1 x 2

 

Hang Power Snatch (Below Knee)

50% x 3 x 4

 

MEU:

 

Push Press

1RM

 

JM Presses

3 x 12

 

 

Underhanded Barbell Rows

4 x 8

 

Bandy Push Downs

100 reps / arm

 

Abmat Situps

100reps AFSAP