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August 10, 2015

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Mercredi 30 Septembre 2015

 

A] Warm-up

 

 

B] Every 90 seconds, for 15 minutes:

Clean complex

 

2 squat clean + 2 split jerk

 

Note: build over the sets

 

C] Wod

For time :

 

1000m row

50 toes-to-bar

40 wall-balls @ 20/14

30 power clean @ 135/95

20 clap push-ups

10 bar muscle-ups *

 

* replace the bar muscle-ups by 10 chest-to-bar + 10 ring dips

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