Clients

Ring Dips 5 x 5 weighted; rest 2 min b/w sets

+

10 min AMRAP

7 Thrusters, 115#

12 KBSwings, 53#

7 C2B Pull Ups

MWOD

Part 1

A. Speed Dead Lifts @ 43% of 1RM (175) + grey bands; 10 sets of 2; rest 45 sec

B. GH Raises 12 x 3 sets w/ red band; rest 60 sec

C. Dimmel Dead Lift @ 175 x 20 x 2; rest 120 sec

Part 2

A1. amrap COVP Pull Ups x 3; rest 60 sec

A2.amrap Ring Dips x 3; rest 60 sec

B1. GHD Situps x 15 x 3; rest 60 sec

B2. Half V-Ups x 20 x 3; rest 60 sec

C. L-Sit Hold for total of 60 sec

Sectionals WOD 1