Thursday, January 10th, 2013

Strength & Skill Day

Strength:  Clean Ladder - 30 seconds to attempt each level(weights will be set up and each person will work as far through the ladder as they can).  Each athlete will then do five reps at the highest level done successfully.

(M) - 95-135-155-185-225-255-285-315

(F) - 65-95-115-135-155-185-205-225

WOD:  9-7-5

Thrusters (155/115)

Muscle Ups (Ring or Bar, whichever is more difficult for you)(Substitution for Muscle Ups will be 3 pull ups and 3 ring dips per muscle up, no more banded or jumping muscle ups)

REC:  Shared burden mile