WOD du 26/12/18

Warm up 

Mobilité

200m row,

3 rounds “CINDY”

 

Skill 

Complex

1 clean + 3 thrusters

Determination charge + progression muscle up

 

Metcon 

15-12-9 reps for time of:
Thrusters
Muscle-ups

Men: 135 lb.
Women: 95 lb.

Intermediate Option
12-9-6 reps for time of:
Thrusters
Muscle-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Thrusters
Jumping dips

Men: 45 lb.
Women: 35 lb.

 

After 

Renfo biceps/triceps

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