WOD

30.04.19

WARM UP

General & Specific

STRENGTH & GYMNASTICS

Every 230 x 5 sets perform:

A1- Deadlift -5 reps drop & reset starting @70%1RM

A2- PVC Pipe Abmat Sit ups – 10-15 reps

WOD

21-15-9 reps for time:

Power Clean @135/95lbs

Burpees Box Jump @24”/20”

WARM UP

General & Specific

STRENGTH & GYMNASTICS

Every 230 x 5 sets perform:

A1- Deadlift -5 reps drop & reset starting @70%1RM

A2- PVC Pipe Abmat Sit ups – 10-15 reps

WOD

21-15-9 reps for time:

Power Clean @115/75lbs

Burpees Box Jump @24”/20”

WARM UP

General & Specific

STRENGTH & GYMNASTICS

Every 230 x 5 sets perform:

A1- Deadlift -5 reps drop & reset

A2- Abmat Sit ups – 10-15 reps

WOD

21-15-9 reps for time:

DB Power Clean 

Burpees Step Ups 

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