Thursday, 30 January WOD

Warm-up: For quality:

• 6 mins of:
  • Wall Facing Handstand Hold, 20 secs
  • 2 Strict Ring Muscle-ups
• — then — 6 mins of:
  • 1 Strict Chest-to-bar
  • Pull-ups Handstand Walk, 15 ft
  • 2 Strict Chest-to-bar Pull-ups
  • Handstand Walk, 15 ft
  • 3 Strict Chest-to-bar Pull-ups
  • Handstand Walk, 15 ft
• — then — 6 mins of:
  • 25 Double Unders
  • Ring L-Sit, 15 secs
  • 5 Tempo Ring Rows

Strength: Clean Pull

Tempo Clean Pull + Clean Pull

1-1-1-1-1-1

Metcon: Buy in Row followed by AMRAP

In 5 mins do:

• Row, 700 m then in the remaining time, AMRAP of:
• 7 Squat Cleans, 95/65 lbs
• 25 Double Unders

Rest 2 minutes

In 5 mins do:

• Row, 500 m then in the remaining time, AMRAP of:
• 5 Squat Cleans, 115/85 lbs
• 25 Double Unders

Rest 2 minutes

In 5 mins do:

• Row, 300 m then in the remaining time, AMRAP of:
• 3 Squat Cleans, 135/85 lbs
• 25 Double Unders