03 Jan January 2, 2019 Posted under: Workouts STRENGTH: Every 90 seconds, for 9 minutes (6 sets) of: Front Squat x 2 rep @ 80-85% Strict Handstand Push-Ups to x 4-6 reps WOD: For time, 40 x Wall Ball Shots 20 x Pull Ups 30 x Wall Ball Shots 15 x Pull Ups 20 x Wall Ball Shots 10 x Pull Ups 10 x Wall Ball Shots 5 x Pull Ups OLYMPIC LIFTING STRENGTH: A) Snatch 2x2x2x2, building up, touch and go B) Snatch 8 x 1 @ 85% EMOM C) OH squat 3 x 8 @75% WOD: 9 minute AMRAP 20 x double unders 15 x ambat sit ups 10 x DB lunge
