Strength:
Back squat, work to a heavy 90%

WOD:
12 minute ladder:
1 Squat clean (135 lb./95 lb.)
1 Burpee over the bar
1 Chest to bar pull-up

Increase 1 rep each round.

Post loads and splits to comments.

______

LEANFIT:
12 minute ladder:
1 Squat clean (75 lb./55 lb.)
1 Burpee
1 Pull-up

Increase 1 rep each round. Rest 3 minutes, then do 4x400m Runs with 1 minute rest between intervals.

Post loads and splits to comments.
______

DE:
12 minute ladder:
1 Squat clean (75 lb./55 lb.)
1 Burpee
1 Pull-up

Increase 1 rep each round. Rest 3 minutes, then do 8x400m Runs with 1 minute rest between intervals.

Post loads and splits to comments.

Media:
Monday WOD, January 30, 2017

One thought on “Monday WOD, January 30, 2017

  • January 30, 2017 at 6:07 am
    Permalink

    The wod is 12min.

Comments are closed.