Chris B - Toes to Bar

Chris B - Toes to Bar

TODAY’S W.O.D:

A. Hang Power Clean 3RM
*8-minute time CAP. Compare to 06/02/16.

B. Kettlebell Swings: 1 min ON/1 min OFF
*Perform 30 KBS (50lb/35lb) in 1 minute, then rest a minute for a total of 12 minutes.
**Take a penalty for every rep missed and row 500 meters for each penalty.
***Compare to 05/19/16.

C. Mobility 101 @ 10:00am:
Point of Interest: Knees and Calves

D. Strength 101 @ 6:00pm:

1) 21-15-9 reps for time:
Sumo-Deadlift High Pull (95lb/65lb)
Ring Dips
**5-minute Time CAP.

Rest 6 minutes, then…

2) Sumo-Deadlift High Pull x 1RM
*2 min rests.

3) 3 rounds of (not for time):
10 Weighted Hip Extensions (45lbs)
10 Weighted Sit-ups w/med ball

Post loads/penalties (if any) and time/loads to Members Area or comments.

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