01.27.16 Wednesday

SKILL:
Jump Rope Work 5 Minutes
Advanced – 50 Unbroken DU
Intermediate – 20 Unbroken DU
Beginner – Focus on technique and single DU attempts

WOD:
1. With a Running Clock
A. at the 0:00 complete:
12min AMRAP
5 TTB
10 Hand Release Pushups
15 Wallballs (20/14#)
B. at the 12:00
8 minutes to establish a 1RM Clean (full squat)
_________________________________________________________________________
5:30pm BootCamp
4 Rounds:
200m Run
21 DB Wood Choppers (35/25#)
200m Run
15 V-Ups
200m Run
9 Ring Rows

QOD: What movement do you least want to see in the next Competition WOD?