WOD | JANUARY 5, 2016

WOD:

  2 Rounds:

    15-12-9-6

      Power Clean (155/105)

      TTB

      Wall Ball (20/14)

    *Rest 3 minutes between rds

EXTRA WORK:

Weightlifting

  1. Snatch Balance

    Heavy Double

  2. Clean Pulls

    4 x 2 @ 105% of Clean

Gymnastics:

  HSPU (Kipping)

    5 x 10 (Scale reps if necessary)

Conditioning:

  Rowing

    3 x 600

    *5 minutes Rest

BOX INFO: 

  IN-HOUSE COMP: January 30, 2016

  Crossfit Open begins February 25, 2016