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Saturday January 2, 2016

Saturday January 2, 2016

Warm Up:
Row 500 meters
5 Cossack squat (each side)
5 Jumping pull-ups
5 Medicine ball cleans
20 Banded good mornings
30 seconds Hollow body hold on bar
20 Elbows high and outside (PVC or Bar)
50 Ft Spiderman lunge

Strength: Front Squat
1x2 @ 75%
1x2 @ 85%
1x1 @ 95 %

Wod:
5 rounds
5 Strict pull-ups (strict with bands)
10 Deadlift (155/105)(135/95)(95/65)
15 Hang Power Cleans (155/105)(135/95)(95/65)

Earlier Event: January 1
Friday January 1, 2016
Later Event: January 4
Monday January 4, 2015