Wednesday WOD 30-11-16
November 29th, 2016
Wednesday WOD 30-11-16
4. Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20″)
+ Optional Extra’s in Open Gym.
1. Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Back Squat
(70%/8)3
3. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 12 unbroken bar muscle-ups
B. 4 sets of 9 unbroken bar muscle-ups
C. 5 sets of 7 unbroken bar muscle-ups
D. 6 sets of 5 unbroken bar muscle-ups
Rest 1 minute between sets
Thank You: https://www.builtbybergeron.com/comptrain-programming/112816
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