Wednesday WOD – 111914

Chandra

Chandra

WORKOUT OF THE DAY

Fitness
1. Strict Press: 5×5, heavier than last week

2. For Time:
100 Double Unders
21 Ring Dips
21 V-Ups
75 Double Unders
15 Ring Dips
15 V-Ups
50 Double Unders
9 Rings Dips
9 V-Ups

Performance
1. Strict Press: 5×5, heavier than last week

2a. 3×5 Penday Row, AHAP – Rest 60s
2b. 3×20 Face Pulls – Rest 60s
2c. 3×8 DB/KB Curl and Press, AHAP – Rest 60s

3a. 4×15 Hollow Rocks – rest 60s
3b. 4×10 Evil Wheels – rest 60s

4. Jerk: 4×3 TnG, work to a max. Then, ME UB set @ 75% of the 3rm

5. GOAT Work

6. Metcon
For Time:
100 Double Unders
12 Muscle Ups
75 Double Unders
9 Muscle Ups
50 Double Unders
6 Muscle Ups