• 18JUN

    Friday, June 19

    Strength:

    Push Jerk
    Every 90secs for 5 sets
    3 push jerk
    Build over the 5 sets

    WOD:

    12min AMRAP
    10 DU’s
    2 hang cleans 135/95
    2 ring dips
    20 DU’s
    4 hang cleans
    4 ring dips
    30
    6 hang cleans
    6 ring dips
    40
    8 hang cleans
    8 ring dips
    50/10/10
    60/12/12
    …….

    DU’s increase by 10
    Hang cleans and ring dips increase by 2

    * Mod for ring dips is ring dips with feet on a box or push-ups