Friday 1/5/18 - Skill Practice

January 5, 2018

MAIN WOD

M-1: 20:00 Skill Practice

 

M-2: AMRAP 16:

20 Toes-to-Bar

20 Dumbbell Snatch, 50#/35#, alternating

10/7 Muscle-Ups

20 Dumbbell Power Cleans, 50#/35#

20 Dumbbell Front Rack Walking Lunges, 50#/35#

 

L2: Hanging straight leg raises, Jumping RMU (rings above shoulders)

L1: Tuck ups, MU Transitions or banded pull ups

 

Extra Credit:

Front Squat

6-6-6-6

Build over the first three sets to a weight which is heavy but technical, leaving two good reps in the tank. The fourth set is performed with 90% of the third set.

 

 

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