Wednesday, December 21st, 2016

Skill/Strength:

3 x 3 Front Squats, heaviest possible

*Rest as needed

WOD:

15 Minute AMRAP:

Level 3:

5 Chest to Bar Pullups

10 Overhead Squats (75/55)

25 Double Unders

Level 2:

5 Pullups

10 Overhead Squats

75 Singles

Level 1:

5 Ring Rows

10 Air Squats

75 Singles

Inland Valley Strength

Strength:

Every 2 mins. for 10 mins.:

1 Clean + 2 Jerks @80%

4 X 5 Snatch Grip Deficit

Deadlift

(60% of 1RM Deadlift)

Accessory:

A) 3 X 10 Ring Dips

B) 3 X Max Effort Pull-Ups

#WOD #InlandValleyStrength #Strength