Tactical Tuesday 1-3-17

/in /by

Strength

10:00min EMOM

3 position Power Clean (ground, low Hang, high Hang)

Increase weight every 2min.
WOD

6 RFT

5 Power Cleans (135/95) 

*must be touch and go every round

10 Box Jumps (24/20)

7 T2B

Cashout- 15 Hinge Rows/ 10 kips on rings

Motivational Monday 1-3-17

/in /by

Strength

Front Squats

5-5-5-5-5

WOD

CF4P Bench WOD

For Time

Row 500m

20 Pull-ups

20 DL (225/135)

20 sit-ups

20 WB (20/14)

20 Burpees 

20 KBS (62/35)

Run 400m