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May 4, 2015

4
May

May 4, 2015

WOD

Strength – Halt Cleans

Health – 5×5

Fitness/Performance – 5×3 AHAP

then

Pullups + Ring Dips

Health – Chin Hangs 5 x 60s (or max effort) + 5 Box Dips

Fitness – 7 Assisted Pullups + 7 Assisted Ring Dips

Performance – 5 Weighted Pullups + 5 Weighted Ring Dips (heavier than last week)

 

Met Con – For time

Health – 20 Ring Rows

30 Thrusters 65/45

40 Kettlebell Swings 35/18

800m Run

 

Fitness – 20 Assisted Pullups

30 Thrusters 75/53

40 Hang Power Cleans 75/53

800m Run

 

Performance – 20 Muscle Ups

30 Thrusters 95/63

40 Hang Power Cleans 95/63

800m Run