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January 12, 2015

12
Jan

January 12, 2015

Start 'em Early

WOD

Strength – Back Squat

Health – 4×10

Fitness – 3×2, 3×1 Sets of 1 should be done at 90-95% of max effort

Performance – [email protected]%, 5×[email protected]%

then

Pullups

Health – 5×5

Fitness – 5×3

Performance – Muscle Up Progressions 3×12

 

Met Con – 3 Rounds for time

Health – 500m Row

15 Thrusters 45/33

10 Ring Rows

 

Fitness – 500m Row

15 Thrusters 65/43

10 Pullups

 

Performance – 500m Row

15 Thrusters 75/53

10 Pullups