Monday, January 23rd, 2017

Strength:

Back Squat 5 X 5 @ 75%

*If you have not established your 1 Rep Max, do:

1-1-1-1-1 (Increase weight each set. You are looking for your 1RM)

WOD:

(16 Minute Time Cap)

Level 3:

"Nasty Girls Version 2"

3 Rounds for Time:

50 Pistols

7 Muscle Ups

10 Hang Power Cleans (175/115)

Level 2:

3 Rounds for Time:

50 Single Leg Step Ups

7 Sets of 3 Pullups, 3 Dips

10 Hang Power Cleans

Level 1:

3 Rounds for Time:

50 Toe Down Lunges

14 Ring Rows

10 Med Ball Cleans

Inland Valley Strength

EMOM for 7 mins.:

Snatch w/ no hook and no feet 1 @90%

4 X 5 Tempo Back Squat (4.2.1.1)

Accessory:

A) 2 X 8 Front Rack Step Ups

B) 2 X 12 Good Morning