1/26/15 Monday

Performance

A. Take 15 minutes and build to today’s 1RM Clean or Power Clean

B.  EMOM, for 15 minutes:

1st minute – 5 Power Cleans @ 65-75% of today’s 1RM

2nd minute – 200/150m Row or 20/15c AirDyne

3rd minute – 20 Dips

*modify ring dips to number that can be performed in 45 seconds or less

 

C1. Lean Away Pull-Ups on Rings @ 4111; 3-4 reps x 3 sets, rest 30sec

C2. Bottom’s Up Kettlebell Carry; 2lengths of gym x 3 sets, rest 30sec

*Beginners sub 3-4 eccentric Pullups for Lean Away PU

 

Competition

Wod will be posted at gym