WOD | JANUARY 19, 2016

WOD:

  5 Rounds

    15 x TTB

    12 x Deadlift

    9 x S2OH (135/95)

  *Deadlift and S2OH must be same weight

 

EXTRA WORK:

  Weightlifting:

    1. Power Snatch + OHS

      5 x 1 @ 75-80% of Sn

    2. Front Squat

      4 x 4 @ 75%

  Gymnastics

    3 Rounds (Quality)

      10 x Pistols (Alt)

      10 x Hollow Rocks

      10 x Ring Row

  Conditioning:

    4 x 400 m row

    *Rest 1:3

BOX INFO: 

  IN-HOUSE COMP: January 30, 2016

  Crossfit Open begins February 25, 2016