09.24.2018 WOD

23
Sep

09.24.2018 WOD

A. Mobility & Warm-up

B. Primer
EMOM 10 mins

Even min: 1 segmented hang power clean + 1 segmented hang squat clean + 1 push jerk *segmented=2 sec pause at knee
Odd min: 2-3 elevator ring dips – 2 sec pause at top, half way down, at bottom, halfway back up, at top
*ring dip holds for 20 secs

C. WOD
4 rounds
Row/AB/Erg 20 cal for rounds 1 and 3, Run 300m for rounds 2 and 4 ***
8 deadlifts 185/135 Rx+ 225/155
1 muscle-up + 11 ring dips ( 5 burpee penalty for every break from dips)**
36 du
*rest 2 min*
** scaled option for ring dips = box dips
***big classes alternate the row and run