February 19, 2016

WOD

Strength – Deadlifts

Health – 4×10

Fitness/Performance – 5×3 AHAP

then

Muscle Up Progressions

Health – 4x ME Hold + Negative

Fitness – Kipping Pullup Practice

Performance – 4×10 Giant Swings + Hip Thrusts

Met Con –

3 Rounds 1min on/30s off
Health – Row for Calories
Wall Balls 10/6
Kettlebell Cleans 35/18
Shoulder to Overhead
Box Jumps 16/12

Fitness – Row for Calories
Wall Balls 14/10
Hang Power Cleans 75/53
Shoulder to Overhead
Box Jumps 20/16

Performance – Row for Calories
Wall Balls 20/14
Hang Power Cleans 75/63
Shoulder to Overhead
Box Jumps 24/20