WOD for 04 JAN 2016

0500 and 1140ish at the Fred

I should be there at a reasonable hour today.I also may be getting out earlier than I expected but we shall see! So 1140 folks…go get your L1! Haha

 

Here are the OPs:

 

Warm up:

3 rounds, 45 secs per station, of:

Handstand Hold Rest 15 secs

Medicine Ball Clean Rest 15 secs

 

WOD:

For time:

25 Row Calories

30 Handstand Push-ups

15 Squat Cleans, 185/135 lbs

30 Toes-to-bars

25 Row Calories

 

This looks fine!

 

Strength:

Bench Press 5-5-5-5-5, using heaviest weight per set

Front Squat 5-5-5-5-5, using heaviest weight per set

 

Skills:

Complete as many rounds as possible in 8 mins of:

1 Legless Rope Climb (We will figure out a scale)

10 Pistols

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