WOD | JANUARY 28, 2016

WOD:

  5 rounds:

    15 x Wall Ball (20/14)

    10 x Pull up

    5 x Hang Power Snatch (115/75)

 

EXTRA WORK:

  Weightlifting:

    1. High Hang Clean & Jerk

      5 x 3 + 1 @ 65%

    2. Front Squat

      5 x 3 @ 75%

  Gymnastics:

    1. 5 rounds for Quality:

      10 x Push Up

      1:00 Plank

  Conditioning:

    For Time:

      2,000 meter row

      70 x KBS (53/35)

      200 x Double Under

 

BOX INFO: 

  IN-HOUSE COMP: January 30, 2016

  Crossfit Open begins February 25, 2016