Wednesday, Jan. 6, 2015
010615 WOD
A. EMOM 9:00
Minute 1: 0:30 hollow rock
Minute 2: 0:30 arch hold
Minute 3: 0:30 handstand hold
B. Press – week 1 | month 3
Add 5# to 1RM to find new WW, then calculate:
65% x 5
75% x 5
85% x 5+
C. 6:00 AMRAP
10 overhead squats (115/75)
10 burpees over the bar
100-meter run
3:00 rest
6:00 AMRAP
10 power cleans (115/75)
10 handstand push-ups
100-meter run
>> On-Ramp
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SUGAR DETOX STARTS TODAY!
For details, check yesterday’s post. If you’d still like to jump in, contact one of the coaches. We can do this!