13 January 2015 13 January 2015
Tuesday 13 January 2015 '13 January 2015'

Athletic Conditioning

Strength-
Shoulder Press:
5 @ 75%, 3 @ 85%, M.E. @ 95%

MetCon-
8 Rds of:
Sprint! (front door => bay door => front door x2)
2 – Deadlifts at 70% of 1RM
3 – Pull-ups
4 – Hand release push-ups

Daily WOD

BBG:

EMOM for 7:00-

3 UB T&G Power Clean & Push Jerks*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Conditioning:

6:00 AMRAP of:

3 Muscle-Ups
12 Shoulder to Overhead 135/95#
20 Lateral Hops

With no breakā€¦

3:00 AMRAP at absolute all out effort of:

5 Muscle-Ups
15 Shoulder to Overhead 135/95#
30 Lateral Hops

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