Monday, December 26th, 2016
Skill/Strength:
5 x 2 Snatch, heaviest possible
*Rest as needed between sets
WOD:
For Time:
Level 3:
500 M Row
50' Handstand Walk
400 M Row
40' Handstand Walk
300 M Row
30' Handstand Walk
200 M Row
20' Handstand Walk
100 M Row
10' Handstand Walk
Level 2:
500 M Row
5 Wall Walks
400 M Row
4 Wall Walks
300 M Row
3 Wall Walks
200 M Row
2 Wall Walks
100 M Row
1 Wall Walk
Level 1:
500 M Row
10 Step Plank Walk (each way)
400 M Row
10 Step Plank Walk (each way)
300 M Row
10 Step Plank Walk (each way)
200 M Row
10 Step Plank Walk (each way)
100 M Row
10 Step Plank Walk (each way)
Inland Valley Strength
Strength:
5 X 1 Clean Complex @65% of C&J
(1 Clean + 2 Front Squats + 3 Thrusters)
Back Squat
Build to 90% of 1RM, then 2 X 3 @80%
8 mins. EMOM:
Odd: 12 Med Ball Cleans
Even: 12 Med Ball Sit-ups