Tuesday 6-16-15 WOD

Take note everyone. If you can throw up a smile like that while deadlifting you need more weight on your damn bar! I know you were building B but I had to say something ;-)

Tuesday 6-16-15 WOD

CrossFit & Fitness

A.
5 Rounds of
5 Pull Ups (add weight or a tempo of 51x1)
5 Ring Dips (add weight or a tempo of 32x2)

CrossFit:
B.
21-15-9
*HSPU
**BB Hang Cleans 95/135#

* Your set of 21 HSPU will be done with 25/45# plates on each side of an Ab Mat
your set of 15 will have two 25's and two 45's on each side of the Ab Mat
Your Set of 9 will have three 25's and three 45's one each side of the Ab Mat

** Your first hang clean will start from the ground. Get to a fully extended position then start your first rep. The bar may be pulled anywhere between high hang and the launch position and can be received as a muscle clean or in a power position. Anytime the bar is put down you must stand it up and come to full extension before starting your hang cleans.


Fitness:
B.
21-15-9
Double Bell Clean 30/50#
Hanging leg raise