Tuesday, Jan. 19, 2016

“Your only limit is you.”

011916 WOD

A. 100 DUs or 200 SUs, then:

Three sets of

Hollow holds x 40-60 seconds

Rest 30 seconds

Handstand holds x 40-60 seconds

7-9:00 time cap

B. Power clean and jerk

Take 15 minutes to build to your best power clean and jerk for the day; once you miss, do 5 reps at 70-80% of that weight.

C. Every 3:00 for 15:00 (5 sets)

Run 200 meters

12 box jump-overs (24/20)

5/4 ring muscle-ups (sub 5/4 chest to bar pull-ups + 5/4 dips)

>> On-Ramp

Modifications will be posted on whiteboard