January 21, 2014

By January 20, 2014 wod

Workout of the Day
15 MIN AMRAP
2-4-6-8-10- …..
Cleans 135/95#
Pull ups

Sports Conditioning
10 MIN AMRAP
10 V-Ups
10 Thrusters
10 Push ups
then
Skills:
Forward Rolls
OH Lunges / OH Walking Lunges
Kipping

Strength
Pause deadlift
6×3 w/ heavy weight (pull weight from floor, pause ½ second right below knee)
then
Back rack walking lunges
4×8 (4 reps per leg, knee must touch ground each rep)
then
Toes to bar
3×10 (strict, no kip)

Post your scores to the Whiteboard.

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