WED02JAN2019

F69E894A-0F4A-430D-819F-3352B05D56FA

Wednesday: 9am and 10am – Open Gym from 4pm-6pm

WOD

Conditioning
3 rounds for time (16 min cap):
1 round=
5-3-1 Power Clean & Jerk (135/85) | R+ 165/115
7-5-3 C2B Pullup | R+ 3-2-1 Ring MU

Rest 2 min after each round.
Note: 16 minute cap = 4 min rounds. Scale accordingly to finish all reps within the cap.

Midline
Weighted Plank: 40 sec on / 20 sec off, for 4 sets

Extra

Strength
Jerk w/ Pause in Dip: Build to heavy single

Front Squats: 2 Reps EMOM to max
*start at 50% and add 10/20# each set

Skill
Accumulate 25 freestanding Tripod pos. leg lifts

10 min EMOM: 5 kipping HSPU + 2 strict HSPU
**set up open standard

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