January 14, 2015

WOD

Strength – Cleans

Health – Front Squats 4×10

Fitness – 5×3

Performance – 3RM, [email protected]%, [email protected]%

then

Push Press

Health – 4×10

Fitness – 5×3

Performance – 3RM, [email protected]%, [email protected]%

 

Met Con – For time

Health – 100 Rope Jumps

then

3 Rounds of

7 Pushups

14 Kettlebell Swings 44/26

then

100 Rope Jumps

 

Fitness – 75 Double Under Attempts

then

3 Rounds of

7 Handstand Pushup Progressions

14 Kettlebell Swings 53/35

then

75 Double Under Attempts

 

Performance – 100 Double Unders

then

3 Rounds of

7 Handstand Pushups

14 Kettlebell Snatches 53/35

then

100 Double Unders