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Components

Clean and Jerk

160523

Deadlift

Dead hang/Active hang ...

160523 Green

150516

Settings

WOD

Måndag 160523

Weightlifting

Clean and Jerk (Take 15 min to build to today’s heavy 1 rep)

Metcon

160523 (Time)

2 RFT:
20 Pullups
30 Pushups
40 Situps
50 Air Squats

Weightlifting

A1: Deadlift (5 sets x 5 reps, rest 60 sec)

A2: Dead hang/Active hang from bar (5 sets x 15-30, rest 60 sec )

Metcon Green

160523 Green (Time)

2&2:
2 RFT:
40 Pullups
60 Pushups
80 Situps
100 Air Squats

WOD Team

150516 (AMRAP - Reps)

In teams of 3, complete 5 rounds each.

Max reps of:
Station A: 100 m Farmer’s Carry KB
Station B: Pushups
Station C: Wall Ball Shots

Only one partner on each station.
Rotate as a group as soon as one teammate complete the 100 meter Farmer’s carry.

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, 2016, May 23