Thursday, February 2nd, 2017


WOD:

30 Minute time cap:

"Jackie"

Level 1:

1000M Row

50 Thrusters (45#/45#)

30 Pullups

Level 2:

1000M Row

50 Thrusters

30 Jumping Pullups

Level 1:

500M Row

50 Air Squats

30 Ring Rows

THEN:

"Karabel"

Level 3:

10 Rounds for time: 3 Snatch (135#/95#) 15 Wall Balls (20#/14#)

Level 2:

10 Rounds for time: 3 Snatch 15 Wall Balls

Level 1:

10 Rounds for time: 3 Hang Power Snatch 15 Goblet Squats

THEN:

In remaining time:

"Cindy"

AMRAP

Level 3:

5 Pullups

10 Pushups

15 Air Squats

Level 2:

5 Jumping Pullups

10 Knee Pushups

15 Air Squats

Level 1:

5 Ring Rows

10 Box Pushups

15 Air Squats

Inland Valley Strength

Clean 1 @90%

Hang Power Clean Cycling @60%

2X30secs. ME

Front Squat 4 X 3 @60%

Accessory:

A) 3 X 5 Seated Box Jump

B) 2 X 10 Single Leg RDL

#WOD #Strength #InlandValleyStrength

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