WOD Fri Oct 9

Strict Gymnastics

Ascending Ladder for 8 Mins:

1 Strict Ring Dip / Push-up, 1 Strict Toes-To-Bar / Knee-Raise
2 Strict Ring Dip / Push-up, 2 Strict Toes-To-Bar / Knee-Raise
3 Strict Ring Dip / Push-up, 3 Strict Toes-To-Bar / Knee-Raise

Continue to add 1 rep for each movement until 8 Mins is up

Work

“Christine”

3 Rounds:
500m Row
12 Deadlifts @ 225/155
21 Box Jumps @ 24/20

CompTrain

High Hang Power Clean + High Hang Squat Clean + Push Press
6 x 1 + 1 + 1 building across sets (starting at 50% of best push press)