January 21, 2015

STRENGTH: strict pull ups 3 x EMOM for 8 sets

WOD: For time,

WOD

50-40-30-20-10

Double Unders 

15 x medball squat cleans between ea set of DU’s 

 

OLYWOD 

WU: 3 rds – 150 m run, 5 x broad jumps, 10 x hand release push ups

WOD:

A) “Randy”

75 x power snatches for time 

B) 8 minute AMRAP

2 x snatch grip deadlift @ 70% of 1 rm

4 x handstand push ups

6 x box jumps