Thursday, January 2, 2014


Here we go!!!

All Levels: 
Strength: EMOM 10 1 Rep 'Hang Squat Clean
Build to a 1RM or work across at a proper weight
Sub to 1 rep Front Squat

WOD: 10 Minute Work Capacity Test
- 4 min Row
- 3 min Pull Ups (can be kipping - or strict for anyone who wants more of a strength bias)
Sub to ring rows or jumping pull ups, adv = CtB Pull Ups
- 2 min Bodyweight - 2/3  back squat
- 1 min STO (135/95)

Post results to comments.

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