15 January 2015 16 January 2015
Friday 16 January 2015 '15 January 2015'

0530 – A/C
0930 – A/C
1630 & 1730 – Daily WOD
1830 – A/C

Athletic Conditioning

Bench Press:
5 at 75%, 3 at 85%, M.E. at 95%

MetCon:
7 Rds for time of-
10 – Wallballs (20/14)
5 – Box Jumps (24/20)
1 – Rope Climb

Daily WOD

BBG:

Alternating EMOM for 10:00-

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

20 UB Double-Unders

Conditioning:

10:00 AMRAP of:

21 OHS 115/75#
15 Deadlifts 225/155#
9/7 Muscle-Ups (men 9/ladies 7)

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