WOD 01.30.2017 Monday

Weightlifting

Back Squat

  • 55% + 10# x 8
  • 55% + 10# x 8
  • 55% + 10# x 8
  • 55% + 10# x 8
  • 55% + 10# x 8
Metcon

3 rounds for time

  • 21 Toes-to-bar
  • 15 Squat Cleans, 135/95#
  • 9 Handstand Push-ups

* 50 Double-unders after each round

Metcon

Intermediate/Masters 50+
3 rounds for time

  • 21 Hanging Knee-Raises
  • 15 Squat Cleans, 95/65#
  • 9 Strict Press, 75/55#

* 75 Singles after each round