16 January 2016 16 January 2016
Saturday 16 January 2016 '16 January 2016'

image0900 Open gym
1030 WOD

1. Strength
Touch and go deadlift – 1×6@62.5% 1×5@72.5% 1×4@82.5% 1×1@92.5%

2. Primer*
50 Double-unders 100 singles
30 cal row
50 Double-unders 100 singles

3. Met-Con
27-21-15-9
Thrusters 95/65lbs 75/55
Toes to bar/knee ups

Extra, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
12-9-6
DB squat snatch 70/50lbs
Assault Bike calories
Rest 90 seconds
12-9-6
Front squat 205/135lbs
Muscle-up
Rest 90 seconds
50 Assault Bike calories for time

4-5b. Bitch Work
40-30-20-10
Calorie row
Bar facing burpees

4-5c. Partner Gymnastics
With a partner, switching anytime:
100 Muscle-ups

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