WOD 1/5/17

STRENGTH

A) 10mins to 1RM Clean

B) EMOM for 10mins: 1 Clean + 3 Front Squat @ 80% of A

CONDITIONING

AMRAP in 11 Minutes:

5 Muscle Ups

10 Pistols

20 Box Jumps (24/20)

30 Lunges with Plate Overhead (45/25)

40 Tuck Jumps

50 Air Squats

QOD

Are you coming to our birthday party on Saturday?

Kurt Roderick