Friday, January 2

Strength
Pause Front Squat
5×5

*3 second pause at the bottom of each squat

WOD
10-9-8-7… 1
Strict Press (95/65)
Strict Pull up

Tuesday, December 30, 2014

Skill Work
EMOM x 12
Min 1: 1, 15′ Rope ascend
Min 2: Wall sit
Min 3: Handstand hold

WOD
For time:
100 DUs
21 Front Squats (115/75)
15 Push Press (115/75)
100 DUs
15 Front Squats
9 Push Press
100 DUs
9 Front Squats
6 Push Press

Monday, December 29, 2014

Strength
EMOM x 12
3 squat cleans + 1 jerk

WOD
21-15-9
Overhead squats (95/65)
Ring dips