Wednesday 1/10

WARM UP

5:00 dodgeball

3 rounds:
10 meter inch worm push up
10 kip swings

SKILL

Handstand walking
10:00 practice

WORKOUT OF THE DAY

12:00 AMRAP:
2 bar muscle up
4 HSPU
8 snatch

*Add 2 BMU, 4 HSPU, and 8 snatch each round. Score is total reps.

RX: (75/55)
55+: (55/45)

ANYWHEREX

SKILL

Deadlift technique
5 x 5

WORKOUT

For time with partner:
100 kb swings
50 partner clap push ups
100 goblet squats
50 partner situps (arm in arm)
100 kb push press
50 partner lunges (arm in arm)

BARBELL

3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 front squat hold
10 sots press

A) E2MOTM 10:00
Power clean + front squat + jerk

B) Full clean and jerk
10 x 2 @ 80-90% 1RM

C) Halting clean pull
5 x 3

D) Bent row (65/45)
Accumulate 100 reps
*Every broken set complete 20 ring push ups

Tuesday, January 9th, 2018 at 11:13 pm / WOD