WOD 130905

WOD 130905a

OLY
Hi Hang Statch 6x2
** Can be replaced with Wide Grip Deadlift High Pull **

Strength
Snatch Pulls 5x2

MetCon
3 Rounds of
4 min AMRAP
3 High Hang Snatch
     ** Can be replaced with Wide Grip Deadlift High Pull **
4 Burpees
5 Box Jumps

1 min rest after 4 min AMRAP, then repeat 3 times

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WOD 130905b

Strength
Weighted Pull Ups 8x5

MetCon
For Time
4 Rounds of
5 Muscle Ups
5 Deficit HSPUs (10")
then
4 Rounds of
10 T2B
10 Box Jumps 24"
Run 800m

Geoff: 17:53

Arvin
OLY
15 mins to establish CnJ 1RM
199# successful, no video

209# - 4# PR fail (perfect clean)

209# fail - bad clean, stop jerking the dead lift!!!

Strength

45# strict pull-ups

Metcon

19:02 with Salman partner WOD.

*Salman did HSPU with no deficit, Arvin did 12" deficit. Salman attempted 20 MUs, only 14 successful.

**Ran 1200 meters