1/9/21
WOD

20210109

WOD:

Shoulder Roping

For Time:

50 Double Unders

40 Hand Release Pushups

50 Double Unders

30 Ring Dips

50 Double Unders

20 Strict Handstand Pushups

50 Double Unders

At Home:

For Time:

50 Double Unders

40 Hand Release Pushups

50 Double Unders

30 Bench Dips

50 Double Unders

20 Strict Handstand Pushups

50 Double Unders

Weightlifting:

Weightlifting

10 Rounds - Every :75

Snatch Pull w/ Pause Just Above Knee + Pause At Power + Snatch  

*start at 50% and add weight

10 Rounds - Every :90

Clean Pull w/ Pause Just Above Knee + Pause at Power + Clean

*start at 50% and add weight

2 Push Jerks w/ Pause in Dip  + Split Jerk

Work to Heavy