WOD Fri Sep 24

Strength

Strict Ring Dips / DB Strict Presses

Based on max unbroken set from week 1:
5-9 Unbroken: 4-4-4-3-2
10-14 Unbroken: 9-8-8-7-6
15-19 Unbroken: 12-10-10-8-6
20-24 Unbroken: 18-15-14-10-6
25+ Unbroken: 20-16-16-12-8

Work

“Arms Wide Open”

30 Hang Power Snatches
30 Handstand Push-ups
30 Overhead Squats @ 75/55
30 Bar-Facing Burpees
30 Hang Squat Snatches @ 75/55

Home/Outdoor

30 DB Power Snatches
30 Push-ups
30 Goblet Squats
30 Burpees
30 DB Hang Squat Cleans