Thursday, 9 January WOD

Warm Up:

  • 800m Run
  • 3 rounds for quality of:
    • Barbell Overhead Hold, pick load, 20 secs
    • Dead Hang, 20 secs
    • GHD Hip Extension Hold, 20 secs

Strength:

3 Rounds of the following for max effort:

  • L-sit hold (use parallets or box-do not hang)
  • Strict Pull-ups
  • Sumo-Deadlift High Pulls 155/105

Metcon:

3 rounds for time of:

  • 12 Power Cleans, 135/95 lbs
  • 12 Chest-to-bar Pull-ups
  • 12 Push Jerks, 135/95 lbs
  • 12 Toes-to-bars

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