13 January 2017

STRENGTH: 

Clean and Jerk

5/5/5/5/5 @ 65/70/75/80/85%

 

WOD:

Open WOD 16.4

AMRAP:  13 Minutes 
50 Deadlift (Rx: 225/155)
50 WB (Rx: 20/14)
50 Cal Row
50 HSPU

 

CORE:

1 Minute Plank Hold with Heel Pulse (30 Sec L/30 Sec R)

1 Minute Glute Bridge with Leg Lift (30 Sec L/30 Sec R)

1 Minute Oblique Plank with Hip Raise (30 Sec L/30 Sec R)