7.11.18

WOD
Stick Up (AMRAP – Rounds and Reps)
AMRAP 20:
15 Chest to Bar Pull-ups
10 Thrusters 60/40
8 Dumbbell Power Clean 22,5/15 x2

Skalanir

C2B:
Reduce Reps
Chin Over Bar Pull-ups
Jumping Pull-ups
Banded Pull-ups
Ring Rows

Thruster; Léttari stöng
50/30
40/20

DB P.Clean; Léttari lóð
15/12
12/9

FIT

WOD WARM UP
## :30 Seconds
Push-up to Down Dog
Active Samson + Air Squat at Top
Active Spidermans
x3

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

### Movement Prep
5 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups

10 DB Deadlifts
5 Hang DB Muscle Cleans
5 Power Cleans

### Movement Prep
3 Pausing Front Squats
3 Front Squats
– – – – – – – – – – – – – – – – – – –
3 Strict Press
3 Push Press
– – – – – – – – – – – – – – – – – – –
6 Thrusters
– – – – – – – – – – – – – – – – – – –
Build to Lighter Weight

## 1 Round
5 Chest to Bar Pull-ups
5 Thrusters
5 DB Power Clean
– – – – – – – – – – – – – – – – – – –
Build to Lighter Weight
– – – – – – – – – – – – – – – – – – –
## 1 Round
5 Chest to Bar Pull-ups
5 Thrusters
5 DB Power Clean

CategoryWOD