Monday, January 11, 2016

Power Cleans, T2B, WBS

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for under 90 seconds.

Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods, and throw out left over junk food from the holidays.
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WOD
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Barbell & Accessory
A) Power Clean + 3 Front Squats + Hang Squat Clean, 1-1-1-1-1
B) Strict Pull-ups 5x5
C) Mobility - choose 1 exercise from Mobility WOD posters and do 5 x 2 minutes
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Foundations 
40-30-20-10
Overhead Lunges, 45/25/15# plate
Sit-ups


Conditioning - "11.5"
AMRAP 20
5 Power Cleans, 145/100/75#
10 T2B
15 WBS


Competition 
For time
Row 1K, sub 3:45/4:15/4:35
100 WBS (add 10 each time you break)
Assault Bike 50 calories



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