Wednesday

SKILL

 

EMOTM for 9 min

 

Min 1 = 30-40 Double Unders

Min 2 = 2 Strict Pull Ups + 4 Kippin Pull Ups + 6 CTB Pull UPs

Min 3  = :20 sec Hollow Hold + :20 sec Superman Hold

 

STRENGTH

 

Back Squats

 

USE PREVIOUS 1-RM or 3-RM (new)

 

Rest less then 1 min here:

5 @ 40%

4 @ 50%

3 @ 60-65%

2 @ 75%

 

Rest 2-3 min here:

 

2 @ 80%

2 @ 80%

1 @ 85-90%

1 @ 85-90%

 

(22 min cap)

 

WOD

 

EMOTM for 16 min 

 

Odd Min =  1 Power Clean + 1 Hang Clean + 1 Full Clean (155/105)(115/75) (95/65-55)

Even Min = 10 Burpee Box Jumps Over