Mini-ish Open WOD 13.2

Mini-ish Open WOD 13.2


STRENGTH:
EMOM for 12 Min:
Even 4 to 8 Strict Pull Ups, Odd: 4 to 6 Strict Bar or Ring Dips.

CONDITIONING:
Mini-ish Open WOD 13.2
Two Rounds for Reps...
AMRAP in 5 Minutes
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps
Rest Two Minutes between Rounds

DAILY CHALLENGE:
V Ups, 3 x 12
MOBILITY:
High Hams, Calves on Post

COMPETITOR PROGRAMMING:
Front Squat
1 x 5 @ 60@
1 x 5 @ 65%
2 x 5 @ 70%

Snatch Deadlift
5 x 3 @ 95% of Snatch

Engine:
1000M Row, then
3 Rounds
15 GHD Sit Ups
10 Alt Single Arm KB Cleans @ HAP

2 comments (Add your own)

1. Jason Greenwood wrote:
STRENGTH:
EMOM for 12 Min:
Even 4 to 8 Strict Pull Ups, Odd: 4 to 6 Strict Bar or Ring Dips.
4 Strict Pull-ups, 4 Strict bar dips

CONDITIONING:
Mini-ish Open WOD 13.2
Two Rounds for Reps...
AMRAP in 5 Minutes
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps
98 + 93 = 191 with 95# 20" Box

Rest Two Minutes between Rounds
DAILY CHALLENGE:
36 x 3 Ab Mat Sit-ups

Wed, February 12, 2014 @ 5:24 PM

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