Wednesday 2015.01.14

January 14, 2015

Warm-up

3 Slow Rounds:
25 Double Unders
10 Pull-ups
10 Pistols

Weightlifting

Clean
4×4@85% of 1 RM C&J, Drop & Reset each rep

15kgx4, 35×4, 45×4, 55×4, 60×4, 60×4, 60×4, 60×4 (mostly deep-ish-but-not-below-parallel power cleans)

Metcon

For time:
80 Wallballs 20/14lbs
60 Calorie Row
40 CTB Pull-ups
20 Squat Clean and Jerk 145/115lbs

DNF at 20 mins; 7 C&J in.

Metcon

2 min AMRAP x4
10 Toes to Bar GHD Sit-Ups
10 KB Swings 70/53lbs
Rest 1 Minute

1+10, 1+8, 1+5, 1+5.

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