WOD - 3.23.18

Strength: EMOM: 6 sets – Building each set: Every :90 seconds 1a) 3 Reps of a Bench Press w/ pause on chest each rep 1b) Reps of a Pendlay rows – 5 sec. hold on chest last rep

 

Conditioning:

AMRAP in 18 Minutes:

5 CTB Pullups 10 Hang Clean & Jerks, 95/65 100M Run

5 CTB Pullups 10 Hang Clean & Jerks, 135/95 100M Run

5 CTB Pullups 10 Hang Clean & Jerks, 165/110 100M Run

5 CTB Pullups 10 Hang Clean & Jerks, 185/125 100M Run

5 CTB Pullups 10 Hang Clean & Jerks, 205/135 100M Run

5 CTB Pullups Max Hang Clean & Jerks, 225/155

OPEN WOD 18.5

7 Minute AMRAP

3-6-9-12-15-18-21-etc...

Thrusters

Chest to Bar Pull Ups