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.
