WOD-9 MAY18

STRENGTH
1 RM DEAD LIFT
OR
EMOM×16
1:10×KB RACK TALL KNEELING TO STANDING
2:10-5 RING DIP/BOX DIP
3:DUAL KB HANG CLEAN
4:40" BIKE[10"100%5"50%]

WOD
3'AMRAP
20/13 CAL BIKE
THEN:
5 HANG POWER CLEAN(50/30)
10 ONE ARM KB OVER HEAD SQ(24/12)(5 EACH ARM)
90"REST
3'AMRAP
75/150 SU
THEN:
10 DB HANG CJ(20/12.5)(5 EACH ARM)
5 SLAMBALL(20/10)
90" REST
3'AMRAP
22/15 CAL ROW
THEN:
5 HANG POWER SNATCH(50/30)
10 ALT GLOBET LUNGES(24/16)
90" REST
3' AMRAP
250M RUN
THEN:
10 DB HANG P.SNATCH(20/12,5)(5 EACH ARM)
5 MEDBALL SQ CLEAN(20/16)
90"REST
3'AMRAP
75 DU/150 SU
THEN:
5 FRONT SQ(50/30)
5 CLAPPING PUSH UP