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Friday, January 22 2016

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WOD: A. In 15 minutes, build up to a heavy power clean and work on/warm-up muscle ups, toes to bar, WBS and row B. OPEN WOD 14.4 14 minute AMRAP of: 60 calorie row 50 toes to bar 40 WBS 20/14 10’/9′ (55 and over 20/10 9′) 30 cleans 135/95 (55 and over 115/65) 20 muscle-ups C. Core Development: 1-2 rounds not for time of: 1 minute high plank hold 25 rower sit-ups 1 minute low plank hold 25 hip extensions

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