Durability
1-Arm Bottoms Up KB Walk – 1 min per arm – heavy as possible x 1 set
Skill/Strength
Strict Overhead Press – 5 Rep Max – from the floor
-15% of your 5RM for 2 more sets of 5 reps with last set 5+
WOD
For Time
21 – 15 – 9
Shoulder to Overhead (135/95)
Pull-Ups
immediately followed by
12 – 9 – 6
Power Cleans (135/95)
Toes to Bar
This workout has 72 reps hanging from the rig.
User beware before your hands become hamburger meat. Scale before you bleed.
Mohamed Ehab, my prediction to win the 77kg category at the Weightlifting World Championship taking place as we speak. This is him warming up in 2015 for his Silver Medal showing at the World Championship.
The post WOD – 189.4 – appeared first on CrossFit Syracuse.