Tuesday, January 10th, 2017

January 10, 2017

Skill Work:

Rope Climbs 

15 Minute max

 

 

 

WOD:

15 Minute AMRAP:

Level 3:

400M Run or 500M Row

10 Burpee pull ups

8 Overhead Squats (115/75)

 

Level 2:

400M Run or 500M Row

10 burpee jumping pull-up

8 Overhead Squats

 

Level 1:

200M Run or 300M Row

10 burpee ring row

8 Goblet Squats

 

 

Inland Valley Strength

 

Strength:

EMOM for 7mins.:

1 X Power Clean @70%

 

5 X 3 Deadlift @80%

 

10mins. EMOM:

Odd: 15 RKB Swings

Even: 10 Box Jumps

 

 

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