1-23-15

Friday 1-23

Warm up:

  • 10-9-8-7-6-5-4-3-2-1
  • Double Unders or 2x singles
  • Sit ups

Skill: Kettlebell swings

Strength:

Bench press 5 sets of 3 at 85% of 1RM

WOD: For Time

  • Run 2 laps
  • 50 wall balls 20/14
  • Run 2 laps
  • 40 kb swings 53/35
  • Run 2 laps
  • 30 box jumps 24/20
  • Run 2 laps
  • 20 power cleans 155/105
  • Run 2 laps
  • 10 S2O 155/105
  • Run 2 laps
  • (L1 power cleans and S2O 135/95)
  • (L2 power cleans and S2O 115/75)
  • (L3 scale as needed)