WOD | 04.03.2017

In WOD, WOD Amsterdam Buitenveldert by Dave

AFAP (As Fast As Possible)
50 Wall Balls 20/14lbs
25 Pull Ups, strict
25 Ring Dips, strict
25 Back Squats 90/60kg
25 Ring Dips, kipping
25 Pull Ups, kipping
50 Wall Balls 20/14lbs

Front Squat Complex
3 sets of
5 Front Squats Tempo 1010
5 Front Squats Tempo 4211
5 Front Squats Tempo 1010 with an bounce in the bottom
*First set empty bar
**Second set bar plus 2x5kg
***Third set bar plus 2x10kg

Clean Pulls
5-5-5-5 @ your max Clean

Squat Cleans
4-4-4-4 @ 70% of your 1RM.
*Pause 4 seconds in the bottom/receiving posititon

Accessory Work (if there’s time left. Or else on your own in the Open Gym)
GHD Hip extension hold (Superman style)