TODAY'S W.O.D:

A. Every minute on the minute for 10 minutes do:
     Minute 1: Chest to Bar Pull-ups or Jumping Chest to Bar Pull-ups x 5
     Minute 2: Nose to Wall Handstand Hold x 45 seconds

B. Single-leg Deadlift 6 sets of 6 repetitions. Increasing load. Rest 30 seconds between sets. 
    Compare to 12/31/14.

C. 21-15-9** repetitions for time of:
    Sumo-deadlift High Pull (95lb/65lb)
    Ring Dips
    **every minute on the minute do 3 V-ups. 
    Compare to 12/16/15.

D. Mobility 101 @ 10:00 am:
     Points of Interest: The Hips

E. Strength 101 @ 6:00 pm: 
     Snatch Pull + Snatch + OHS – 2+1+1RM; 90% x 2+1+1 x 2 (% of RM)
     Snatch Lift Off + Halting Snatch Deadlift (mid-thigh) + Floating Snatch Pull = 2+2+3RM
     Muscle Snatch + Press in Snatch – 3 x 3+3 (moderate weight by feel)
     Box Jump – 3x5

Record scores to Members Area.

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