TODAY’S W.O.D:

A. Three efforts of Max rep Strict Pull-ups/chin-ups
or partner assisted Pull-ups. Rest 2 minutes between efforts.

B. “A Little More than a 5 min AMRAP”

Complete as many reps a possible in 5 minutes of: Air Squats
Rest 2 minutes...
TABATA Jumping Slam Balls (50lb/25lb) + Barbell Rows (LTBD)
*alternating between the two exercises
(8 minutes total work, 20 seconds ON/10 seconds OFF)
Rest 5 minutes...
Death by 10-meters (1 - 10-m = 1 rep)
**Compare to 12/21/15. Post total reps.

C. Mobility 101 @ 10AM:
Points of Interest: The Calves

D. Strength 101 @ 6PM:
1) 15 min to work up to a 1RM OH Squat

2) Every minute for 12 minutes do:
2 Power Cleans
2 Front Squats
1 OH Squat
*Load at 75% of 1 RM OH Squat

Post reps and loads to Members Area or comments.

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