FRI29DEC2017

HOLIDAY SCHEDULE REMINDER:
DEC 31st: Closed
January 1st: Closed
January 2nd: Normal Schedule

WOD

Conditioning
AMRAP in 10 min:
10 CTB Pullups
10 Hang Clean & Jerks, 95/65
10 CTB Pullups
10 Hang Clean & Jerks, 135/85
10 CTB Pullups
10 Hang Clean & Jerks, 155/105
10 CTB Pullups
10 Hang Clean & Jerks, 175/115
10 CTB Pullups
10 Hang Clean & Jerks, 185/125
10 CTB Pullups
Max Hang Clean & Jerks, 205/135
**to scale weights, start with “Rx” and stop increasing at 70%.

Midline
Accumulate 20 Hollow/Arch Seal Rolls L+R+R+L=1

Extra

8 sets – building each
3 Bench Press w/ pause on chest each rep
8 Bent Rows – 5 sec. hold on chest last rep

6 sets:
5 behind the neck pullups + 5 chinups + 5 weighted dips

20 Freestanding Tripod position Leg lifts

5 sets working to max height 10 rep kipping HSPU

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