Here is today's #WOD!
80%: 1 set x6-7 reps
83%: 1 set x5-7 reps
85%: 2 sets x4-6 reps
80%: 1 set x(-2)-(-4) reps
(percentages from 3RM)
+ (Superset warm-up Sets)
A2) :15-:30 sec L-Sit Hold x4 sets
AMRAP 10 @80%
15/12 Cal Row
10 Ring Dips/12 Close Grip Push-ups
5 DB Clean & Jerks @50/35 (2 DBs)
2 Min Rest
35 DB Box Step-ups @24/20"
(every break complete 5 Strict Pull-ups)
DB CnJs---> Hang Double KB Snatches @53/35
Stay positive and have fun! You are on your way to a happier, life.
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Your friends at Black Iron CrossFit