SAT23JAN2016

WOD

Strength
Back Squat: Every 90 sec: 60/8, 70/6, 80/5, 85/4, 90/3*3 sets

Conditioning
AMRAP in 20 min in teams of two, one athlete working at a time:
100 Double Unders
50 Toes-to-Bars
40 Wall-Balls (20/14)
30 Power Cleans (135/95)
20 Burpee Pullups

Extra – BEFORE class

Clean: EMOM x 10 min: 50/3, 60/3, 70/3, 80/2, 85/1, 90/1, 4 sets @ 90%+ working to max Clean

Clean Pull: EMOM x 5 min: 3 reps @ 100% of max clean for the day

2 Min. Tabata – Hollow Hold on bar
2 Min. Tabata – Arch hold on bar
2 Min. Tabata – Hollow/arch kips ONLY on bar

3-4 sets of 5 each (drop, shake and return to bar until set is done)
– Pullups
– CTB
– Pullups
– Bar MU
– Pullups

After Cond. Accumulate 300 Alt. Scissor kicks (any time feet touch ground= 5 arch ups)

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