WOD Mon Sep 14

Strict Gymnastics

(On the 0:00)
Build to a heavy set of 5 weighted strict ring dips / weighted strict bar dips / banded push-ups / dumbbell bench press

(On the 10:00)
Ascending Ladder for 7:00:

1-2-3-4-5…
Dead Stop Strict HSPU / DB Strict Presses
Dead Stop Ring Push-ups / Push-ups

Work

“Speed Demon”

3 Min AMRAP, 3 Min Rest:

200m Run, 15 Bar-Facing Burpees, Max Overhead/Front Squats @ 75/55 in time remaining

200m Run, 12 Bar-Facing Burpees, Max Overhead/Front Squats @ 95/65 in time remaining

200m Run, 9 Bar-Facing Burpees, Max Overhead/Front Squats @ 115/85 in time remaining

200m Run, 6 Bar-Facing Burpees, Max Overhead/Front Squats @ 135/95 in time remaining

CompTrain

In a 10:00 Window:

Build to a 2RM OHS from the rack

THEN

3-3-2-2-1-1 of Snatch Balance @ 50-55-60-65-70-75% 1RM Snatch

Rest as needed