21-15-9 Complex For time: 8 deadlifts, 45/65/95 lb. 7 cleans, 45/65/95 lb. 6 snatches, 45/65/95 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 strict pull-ups 6 deadlifts, 45/65/95 lb. 5 cleans, 45/65/95 lb. 4 snatches,45/65/95 lb. 6 pull-ups 5 chest-to-bar pull-ups 4 strict pull-ups 4 deadlifts, 45/65/95 lb. 3 cleans, 45/65/95 lb. 2 snatches, 45/65/95 lb. 4 pull-ups 3 chest-to-bar pull-ups 2 strict pull-ups
At gym wod 8-9 am Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories
At gym wod 6:30-9 am For time: 12-9-6 strict handstand push-ups 12-9-6 strict ring dips 15-12-9 push-ups *Complete 21 sit-ups after each set scale: For time: 15-12-9 dumbbell shoulder press 15-12-9 ju
At home wod Wod- 6 rounds 6 - kB, single leg deadlifts, either leg 6 pushups 12 hollow rocks Sub: db, 2:1 abmat sit-ups
