WOD 01.24.15 Saturday

WOD

15 min AMRAP

  • 100 Squats
  • 30 Power Cleans, 135/95#
  • 20 Chest-to-bar Pull-ups
  • 20 Push Jerks, 135/95#
  • 10 Rope Climbs
  • 10 Thrusters, 135/95#

* Not for Games Track

Extra Credit
  • Pull-Up/Dip Complex – Bravo

For this week’s Bravo, perform strict C2B and
banded strict ring dips (double looped) anchor
with 100# DBs. Make sure tension is still active at
bottom of dip.

* 12 min cap to perform all 6 grip variations on C2B

MOFO

Alternating 5 sets of each exercise to completion

  • 7 Deadlift, 70% of 2RM
  • Rest 1 minute
  • 7 Thrusters, 70% of 2RM
  • Rest 1 minute

* Start at 70% of 2RM and build slowly without failing
reps should be perfect and fast