WOD 02.07.2015 Saturday

WOD

21-18-15-12-9-6-3 for time of:

  • Hang Power Clean, 135/95#
  • Wallball, 20/14# to 12 ft target
Extra Credit MOFO

Alternating 5 sets of each exercise to completion

  • 7 Front Squat, (70% of 2 rep max)
  • Rest 1 minute
  • 7 Push Press, (70% of 2 rep max)
  • Rest 1 minute

* Start at 70% of 2 rep max and build slowly without failing
** Reps should be perfect and fast

Extra Credit
  • Pull-Up/Dip Complex – Bravo

For this week’s Bravo, perform strict C2B and banded strict ring dips (double looped) anchor with 100# DBs. Make sure tension is still active at bottom of dip.

* 12 min cap to perform all 6 grip variations on C2B