21 January 2015 21 January 2015
Wednesday 21 January 2015 '21 January 2015'

0530 – A/C
0930 – Open Gym
1630-1930 – Daily WOD

Athletic Conditioning

Strength:

20 minutes to establish a 1RM Deadlift

MetCon:

3 minute AMRAP of:
10 – Box Jumps (24/20″)
10 – KB Swings (24/16kgs)

*Rest 1 minute

3 minute AMRAP of:
10 – Double Unders
10 – Overhead Squats (45/35)

*Rest 1 minute

3 minute AMRAP
10 – Hand Release Push-ups
10 – Hallow Body Rocks

Daily WOD

BBG:

Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds

Conditioning:

5:00 AMRAP of:

Snatches (anyhow) 115/75#

EMOM (including 0:00) perform 15 UB Double-Unders before starting Snatches.

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