Friday, January 6, 2017

 In WOD

Strength:
“Shankle Complex”
3 Clean Pull
1 Clean
2 Jerk

Work up to heavy single.

WOD

For Time:
3 Clean & Jerk (205/135)
3 Bar Muscle Ups
6 C&J (185/125)
6 Chest to Bar Pull Ups
9 C&J (165/115)
9 Pull Ups
12 C&J (135/95)
9 Pull Ups
9 C&J (165/115)
6 Chest to Bar Pull Ups
6 C&J (185/125)
3 Bar Muscle Ups
3 C&J (205/135)

Recent Posts