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WOD

Complex of:

1 squat clean + 2 push jerks

1-1-1-1-1-1-1-1

3 rounds of:

10 deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

20 box jumps (Rx:24”/20”, L2/L3:20”/16”)

30 wall balls (Rx: 20# to 10’/14# to 9’, L2:14# to 10’/12# to 9, L3:12# to 10’/10# to 9’)

WOD

4 min EMOM of:

  • 3 Hang squats clean & jerks

6 min EMOM of:

  • 2 Squats clean & jerks

8 min EMOM of:

  • 1 Squat clean and jerk

Rest

Core: 20 hanging leg raises to L-sit

Performance WOD

15-12-9 reps for time of:
C&J (135#/95#)
C2B Pull-ups


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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