Monday January 16

January 15th, 2017
by:

Rep Your Gym Partner Competition

Saturday, February 18th. Register here.

Strength / Skillwork

Clean
3-3-3-2-2-2-1-1
40-50-60% @ 3 reps
70-80-90% @ 2 reps
95-100% PR? @1 rep

Warm-up for the WOD, PR if you got it in you!

WOD

Happy Birthday Tina! (a day late anyways)
4 Rounds (for years @ FTX)
1 Clean
15 Box Jumps
33 Pull-up / Dip / Push-up / T2B
(ALT which you do, 1 movement per round)

Rx+: 205/135#, 30/24″ Box
Rx: 155/105#, 24/ 20″ Box
(Ring or Bar Dips for Rx/Rx+)

Elements

5 Rounds of:
– 10 Box Jumps 20″/18″
– 10 Push-ups
– 10 Air Squats
– 10 Banded Pull-ups
– 10 Box Dips
– 2 minutes of rowing