WOD - Thursday 1.8.15

Great job today during today's 500 meter tester and a burner of a WOD.

Here are some big cleans to motivate you for tomorrow's strength session!


480lb clean by Tian Tao (at 185lbs)

 

 

Workout for Thursday 1.18.2015

Warm Up

Inch Worm with Push Up

10 Burpees to 6 inch target

5 Strict Pull Ups

5 Strict Ring Dips

EMOM 5

5 Unbroken Muscle Ups

(or 3 second hold bottom of ring dip+3 ring dips+3 second ring support)

Strength

In 15 minutes, find a 1 RM Squat Clean

WOD

50 Burpees

-then-

4 rounds:

7 Thrusters (115/75)

7 Toes to Bar

-then-

25 Burpees

(Scale up options 135/95.  Burpees to 6 inch target)