Wednesday January 19, 2016

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(Hang time anyone?  Josiah is clearing this stick jump by a mile! Way to go and welcome back after a few weeks of being under the weather.)

Sign up on Mindbody and Post Scores to Whiteboard

Strength:

Deadlift

5 x 75%, 5 x 80%, 5 x 85% of 1RM

Level 2 WOD:

AMRAP in 5 minutes:
18/15 Calorie Row
6 Squat Cleans (155,105)

Rest 5 minutes:

AMRAP in 5 minutes:
18/15 Calorie Row
6 Squat Cleans (155,105)

**Focus on hitting high quality positions on your squat cleans.  Goal is to get the same score or better on the second round of this AMRAP.

Level 1 WOD:

AMRAP in 5 minutes:
15/12 Calorie Row
6 Squat Cleans (95,65)

Rest 5 minutes:

AMRAP in 5 minutes:
15/12 Calorie Row
6 Squat Cleans (95,65)

**Focus on hitting high quality positions on your squat cleans. Goal is to get the same score or better on the second round of this AMRAP.

Level 2 MODS:

MOD 1: (135,95)

MOD 2: (115,75)

 

Level 1 MODs:

MOD 1: (75,55)

MOD 2: (65,45)

MOD 3: (45,35)

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