WOD 150922:
BBG
1) 5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) – work to a heavy but non-maximal complex, rest as needed
2) 5X3 Split Jerk (with 3 count OH hold in split) – work to a max triple with a definite 3 count hold, rest as needed
Strength
1a) 4X60 sec. L-Sit Hold – rest 90 sec.
1b) 4X15 Strict Deficit HSPU (use biggest deficit possible while completing 15 reps quickly) – rest 90 sec.
Conditioning
12:00 AMRAP of:
20 Hang Power Snatches 95/65#
30 Wall Balls 20/14#
BBG:
1) 225
2) 195
Strength/Skill:
1a) Done ( in 2 :30 sets)
1b) Done (no deficit sets of 8)
Conditioning: Different
How is the other Outlaw Way going on that WOD side? Is everyone satisfied? Should I join? Does everyone do all 5 things?
Bbg: 1) 235
2) 225
Strength: 1a) done
1b) no deficit
Bbg
1. 235
2. 235
Strength
a. Done
b. No deficit
Con
3 + 14