1-11-2016
Lift:
Cleans
EMOM15
0 - 5:00 @ 60%
1 Clean Deadlift Shrug + 1 Low Hang Shrug + 1 Low Hang Squat Clean
5:00 - 10:00 @ 65%
1 Power Clean + 1 Low Hang Squat Clean
10:00 - 15:00 starting at 75%
1 Squat Clean - adding 5% every minute
Cycling:
0-1:00
12 Wall Balls every 30 seconds
1:00-2:00
10 Wall Balls every 30 seconds
2:00- 3:00
5 Wall Balls every 20 seconds
3:00-4:00
20 Double Unders every 30 seconds
4:00-5:00
15 Double Unders every 30 seconds
5:00-6:00
10 Double Unders every 20 seconds
6:-7:00
10 Wall Balls every 30 seconds
7:00-8:00
8 Wall Balls every 30 seconds
8:00- 9:00
4 Wall Balls every 20 seconds
- rest 3 mins -
ME Ring Muscle Ups in 3mins
WOD:
AMRAP10
5 Front Rack Lunges 155/105#
10 Chest to Bar Pull-Ups
5 Front Rack Lunges 155/105#
10 Burpee Box Jumps 24/20"
Post WOD: Assault Bike for 20mins at 70%
