Jan 11, 2016

1-12-16 WOD

L2
15 Min Amrap - If you complete all Reps - You are finished .  (aim for around 60% of today's controlled feel good heavy - If you want to math off your 1RM - Do not exceed 51% here) 
30 Front Squats    - 20 Pull Ups - 20 Dips
20 Front Squats   - 15 Pull Ups - 10 Dips
10 Front Squats    - 10 Pull Ups - 5 Dips

L1
13 Min Amrap
30 Min Weighted Push Up Plank
12 Gobblet or Front Squats
Max Pull Up Hold

Challenge: 15min Squat Clean. Build to todays Feel Good Heavy. This does not mean 1 rep. This means a heavy solid rep. L1 Power Clean to Front Squat practice. 

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