Saturday 1.14.17

Essentials:
A.
Mobility
Standing Straddle x 2min
Bound Angle x 2min
Seated Straddle x 2min
Seated Forward Fold x 3min
Standing Straddle x 2min

B.
4 Sets
Tempo Bent Over Barbell Row x 7 reps 31×1
Rest 30 sec
Tempo Incline Push Up x 7 reps 31×1
On the 3min Mark

C.
2 Rounds For Time:
Kettlebell Swing x 20 reps
Wall Ball x 20 reps
Kettlebell Swing x 20 reps
Ring Pulls x 20 reps
10min Cap

Fitness:
A.
Mobility
Standing Straddle x 2min
Bound Angle x 2min
Seated Straddle x 2min
Seated Forward Fold x 3min
Standing Straddle x 2min

B.
4 Sets
Tempo Weighted Pull Up x 3 reps 31×1
Rest 30 sec
Unbroken Handstand Push Up
On the 3min Mark

C.
2 Rounds For Time:
Power Clean x 12 reps 135/95
Wall Ball x 25 reps 20/14
Power Clean x 12 reps 135/95
Pull Up x 25 reps
10min Cap

Performance:
A.
Mobility
Standing Straddle x 2min
Bound Angle x 2min
Seated Straddle x 2min
Seated Forward Fold x 3min
Standing Straddle x 2min

B.
4 Sets
Tempo Weighted Pull Up x 3 reps 31×1
Rest 30 sec
Unbroken Strict Deficit Handstand Push Up 3”/2”
On the 3min Mark

C.
2 Rounds For Time:
Power Clean x 12 reps 135/95
Wall Ball x 25 reps 30/20
Power Clean x 12 reps 135/95
Chest to Bar x 25 reps
10min Cap