Monday January 15th, 2018
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Category: WOD

Monday January 15th, 2018

Warm up-

2 Rounds

15 Cal of your Choice

10 PVC OHS

10 Hollow Rocks

10 Kip Swings

Skill-

Every :90 for 8 Sets

1 Power Snatch + 1 Snatch

*Start @ 70% of 1RM Snatch and increase loads 5-10#s on each set. NO Missed Reps!

*Do Not go higher than 90%, you can drop bar between reps

Immediately upon finishing:

6 Minutes to find 3RM Strict Press

Immediatly followed by:

1 Set of max reps @ 60% of 3RM

WOD-

For Time: 20 Min Cap

25 C2B Pull ups

75 HSPU’s

25 C2B Pull ups

50 Ring Dips

25 C2B Pull ups

*Scale with Box HSPU and Box or Bench Dips

*You can scale HSPU to 40 if you can do them, but lower reps

Post WOD-

3 Rounds Not for Time:

6/6 Single Leg Heel over KB

8/8 KB Cleans

10/10 Single Arm DB Bench Press

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