FRI21OCT2016

WOD

Strength
5 Sets, Alternating:
5 Shoulder Press
8 Seated Box Jumps w/ step down

Conditioning
R+ For time:
5-4-3-2-1 of:
Rope Climbs
Squat Clean (225/155)

Rx For Time:
15-12-9-6-3 Pullups
5-4-3-2-1 Squat Clean (185/125)

EXTRA

Strength
Pause Front Squat: 10 min to find 1RM w/ 3 sec pause

Skill
5 sets at a steady pace
– 10 hollow candlestick roll to alt. pistol
– 3-5 bar mu
– rest 90 sec.

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