Tuesday 2/16/16 - Pick Up, Pull Up, Reps Down


MAIN WOD

M-1: 3 Sets @ Easy Pace: 5 Tap Swings on Pullup Bar 10 Hollow Rocks 10 Squats

M-2: Clean Low Liftoff + Clean High Liftoff + Clean 70%x1, 75%x1, 80%x1, 82.5%x1x3 TIMECAP: 20:00

M-3: 15-12-9-6-3 For Time: Deadlift, 275#/185# Chest-to-Bar Pullup TIMECAP: 8:00 Scale for intensity.

FITNESS CLASS

F-1: 10:00 EMOM

1 DB Hang Power Clean + 1 Front Squat + 2 DB Push Jerks

*Stress Hip Drive (Full Extension) in both Clean and Jerks

F-2: 4 Rounds:

2 Rope Climb Walk Ups

10 Push Ups

12 Box Jumps

14 Sit Ups

F-3: Mobility: Lats, Hip Flexors, Calves

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