WOD Fri Sep 17

Strength

Strict Ring Dips

[BASED ON MAX UNBROKEN SET FROM WEEK 1]

5-9 Unbroken: 4-3-3-3-2
10-14 Unbroken: 9-8-7-7-6
15-19 Unbroken: 12-10-8-8-6
20-24 Unbroken: 18-15-12-10-6
25+ Unbroken: 20-16-12-12-8

Work

"The Flip Side"

3 Rounds:

21 Kipping Handstand Push-Ups
12 Power Snatches 95 / 65 lb

Directly Into...

3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches 95 / 65 lb

Time Cap: 20 Minutes

Home/Outdoor

3 Rounds:
21 Push-ups
12 Power Snatches / 24 Alt DB Snatches

Directly into:

3 Rounds:
21 Burpees
12 Power Snatches / 24 Alt DB Snatches