WOD for 120618

Thursday

Skill: HSPU

Strength: Strict Press/Upright Row

A1)Strict Press: 5 x 5 @ 70-80%

A2)Barbell Upright Row

5x 5-7

*Light weight for the rows

Metcon:

Every 3 Minutes for 12 Minutes (4 sets)

Row/Bike 12/8 Cals

5 HSPU

5 DB Power Cleans

5 DB Thrusters

L1: Strict HSPU, 70/50

L2: Kipping HSPU, 50/35

L3:  10/6 Cals, KHSPU to 1 abmat or Pike HSPU, 35/20

L4: 10/6 Cals, 5 Pushups, 25/15