Jan 10, 2013

 In WOD

1. Clean: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% –  alternating between Power and full Squat

2. Skill Work: Pistols

For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent

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