TUE03JAN2017

WOD

Strength
Clean: 15 minutes to work on pause Clean – 2 sec pause 2″ off floor

Conditioning
5 rounds for Reps:
50 Seconds Row for Calories
10 Second Transition
50 Seconds Squat Clean Thrusters (135/95)
10 Second Transition
1 Minute Rest

Extra

5 rounds for time
-10 UB DL (50% 1rm)
-10 alt. pistols
-2 wall walks

3 sets of: 5 Hollow rocks + 5 arch rocks + 10 hollow/arch kips on bar

8 sets of 10 – Alternating sets b/n CTB Pullup and regular pullup (4 each)

Accumulate 4 min. static shoulder box stretch

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s