1/20/15: Wednesday


Front Squat
3×5 @ 85% of 1RM
then
(Open Wod 11.4)

10 Minute AMRAP

60 Bar Facing Burpees
30 Overhead Squats
10 Muscle-ups
then
Accessory Work
5×10 Back Extension
superset
:30 Plank Hold

  

1/15/16: Friday

Front Squat 2×5 @ 85% of 1RM then 5 Minutes Max Reps Burpee Box Jump Overs (24/20) 1 Minute Rest 4 Minutes Max Reps Shuttle Run (10m) 1 Minute Rest 3 Minutes Max Reps Power Clean (155/105) 1 Minute Rest 2 Minutes Max Reps Wall-balls (20/16) 1 Minute Rest 1 Minute Max Effort Unbroken Chest…