Monday WOD – 102416

Justine

Justine

WORKOUT OF THE DAY

Wellness
1. Strict Press: 5×5

2. AMRAP 4
8 Hang Power Clean 95/65
8 Pushups

Rest 3:00

AMRAP 4
8 Hang Power Clean 95/65
8 Pushups

Fitness
1. Strict Press: 5×5

2. AMRAP 4
8 Hang Power Clean 115/80
8 Ring Dips

Rest 3:00

AMRAP 4
8 Hang Power Clean 115/80
8 Ring Dips

Performance
GYMNASTICS
Kipping HSPU
Perform 3 MAX effort sets. There is a 1min time limit per set.

STRENGTH
Strict Press: 5×5

METCON
AMRAP 4
8 Hang Power Clean 115/80
8 Ring Dips

Rest 3:00

AMRAP 4
8 Hang Power Clean 115/80
8 Ring Dips

ACCESSORY
a. Hex Press: 4×15
b. Banded Tricep Pushdown: 4xME

ENGINE
4x1000m Row @7 (HR should stay aerobic). Rest 1:1