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