Wednesday WOD – 080614

Baby Bump

Teeny tiny baby bump

WORKOUT OF THE DAY

Fitness
1. 3x 3 Strict Press + 5 Push Press, AHAP

2. For time:

Row 500m
12 Push Jerks 155/105#
12 C2B Pull-ups
9 Push Jerks 155/105#
9 C2B Pull-ups
6 Push Jerks 155/105#
6 C2B Pull-ups
Row 500m

3. Pull-up Development (Whatever day you did last, do the next day).

Performance
1. 3x 3 Strict Press + 5 Push Press, AHAP

2. Metcon
For time:

Row 500m
12 Push Jerks 175/115#
12 Muscle-Ups
9 Push Jerks 175/115#
9 Muscle-Ups
6 Push Jerks 175/115#
6 Muscle-Ups
Row 500m

3. C2B Development (Whatever day you did last, do the next day).

4. Strict Muscle Ups: 3xME (if you do not yet have strict MUs, spend 10-15 working progressions)
5. Pendlay Row: 3×8 AHAP