Cameron Ponder Benches 345 for Yulee High School at Sub-Sectionals winning
2nd Place and Qualifying for Sectionals next week
Warm Up: Coach Diesel Special
Power: Weighted Pull Ups
a. for those that are able...... warm up with some dead hang pull ups and use med balls, dumbbells, or kettlebells
b. for those who can't work on consecutive pull ups minimal kip 2-3 sets
then band for strict pull ups
c. ring rows for newbies
a. for those that are able...... warm up with some dead hang pull ups and use med balls, dumbbells, or kettlebells
b. for those who can't work on consecutive pull ups minimal kip 2-3 sets
then band for strict pull ups
c. ring rows for newbies
WOD
400m Run
12 Power Cleans(155/95)
12 Push Press(155/95)
400m Run
9 Power Cleans
9 PP
400m Run
6 PC
6 PP
400m Run
3 PC
3 PP
1 comment:
19:15 Rx
This was a very tough WOD!
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