WOD: 12.06.2018
Warm Up:
1 min Dead Hang
5 x Strict Pull ups
25 x GHD Back Ext.
25 x GHD Sit-Ups
25 x Air Squats
1 min Dead Hang
5 x Strict Press
#1 Pull-Ups
5×5 reps @ 15kg
#2 Strict Shoulder Press:
5×8 reps @ 80% of 1 RM
#3 EMOM in 12 min:
1 x Power Clean + 3 x Push Press —> MAX
#4 Metcon:
«J.T»
21-15-9 reps for time of:
Handstand Push-Ups
Ring Dips
Push-Ups