November 26, 2013

Warmup:

Balls to Upper back 

Bands to hips

3 rounds:

3 Muscle up trans ( no dip) 

5 Free handstand push-up 

6 pistols 3/3

Row 1000m x 1

Oly:

Hang clean: 75% x 2 x 4   

Snatch balance: 80% x 2 x 2, 84% x 2 x 2      

Main: 

Thruster max  in up to 7 sets

Assistance:

Push press: 88% x 3 x 4     

Kettle bell clean and push press: 2 + 2 x 45 sec on 15 off x 5 (53/35)

WOD:

18-15-12-15-18

Hang snatch 95/65

Ring dip

TTB

For time

AOD