WOD 12 01 14 A1. FS 6×4 across A2 (F). Weighted Pullup 6×6 AHAP A2 (P). Strict MU 6 sets (1-5 reps) / FG Ring Pullup 6x(3-5) B. WB technique/tips C (P). 8 RFT [C12]: 4 DL (225/155)
11 10 14
WOD 11 10 14 A (P). OTM [5]: 5-8 Strict Pullup (AHAP) B (P). OTM [5]:4-8 K-CTBPU (any style) A/B (F). OTM [10]: 6 Barbell Bent-Over Rows. Try not to use momentum. C1. BS (6×5) across C2. 1 -arm DB
11 05 14
WOD 11 05 14 P A1. OTM [12] Hang Snatch + 2 OHS A2. OTM [12] 2 Snatch Halting Deadlift (2 second pause just above knee, return to ground) + Snatch B. BS: 5×2 Work to a heavy double C.