1/23/15 Friday


A. Deadlift; build to a tough double in 10min


B. EMOM for 8min, complete:

Even: 5 Dead lifts at 65% of above

Odd: 30 Double unders


C. Complete as many rounds and reps as possible in 6 minutes of:

3 Hang Power Cleans (115/75 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell


D1. Single Arm Dumbbell Row; 10-12/arm x 3 sets, rest 45

D2. Banded Pushdowns; 50 reps x 3 sets, rest 45



Wod will be posted at gym

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