22 January 2015 23 January 2015
Friday 23 January 2015 '22 January 2015'

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

Athletic Conditioning

Strength:

20 mins to establish a 1RM Bench Press

MetCon:

3 Rds for time of:

15 – Jumping Squats
12 – Alt. KB Swings
9 – Wall Walks

Daily WOD

BBG:

Alternating EMOM for 14:00-

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)

10 Box Jumps 24/20″

Conditioning:

AMRAP in 10:00:
100 Double-Unders
50 Wall Balls 20/14#
ME Muscle Ups with the remainder of the 10:00
*if no muscle ups, do 10 reps of each of the 3 part progression until 10:00 is up*

Be Sociable, Share!