WOD September 9th- Friday at the Bar

By September 8, 2016 wod No Comments

Skill w/u: After general w/u, work up to the weight you will use during strength portion of workout.

Strength Power Clean x  2 every 90 seconds for 6 rounds: Start with a very challenging weight and maintain that weight throughout unless you feel you can bump it up in later rounds. Do not start so heavy that you have to strip weights off if you can help it. Touch and go not necessary.

WOD

21 pull ups (mod- banded pull ups, or ring rows)

12 Hang Power cleans (185/115)

15 c2b (mod-banded C2B or pull ups, or ring rows)

12 Hang Power cleans (185/115)

9 m/u (mod – bar mu or 2 ring rows + 2 box dips per m/u)

(Time Cap 15 min)

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