January 18, 2016

Warm Up

3 min row/airdyne

8 Goblet Squats w/2sec pause

8 GHD sit ups

8 KB Russian swings

x2

Strength

1 Hang Squat Clean + 2 Front Squat = 1 rep

8 Reps starting @ 60% of 1RM Clean, and increase with good form

WOD

12 min AMRAP

10 Box Jumps 24”/20”

5 T2B

1 Power Clean @75% of Pwr Clean

Cool Down

5/5 TGU’s med weight

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