Friday, January 11

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1.  Front Squats
10 x 1, OTM –across.



2.  Up Ladder 8

In eight minutes climb as high as possible, adding 1 rep to each movement each round.
Power Clean
Front Squat
Jerk

Dudes:  185
Chicks: 135
Round 1 would be 1PC+1FS+1J.  Round 2 would be 2PC+2FS+2J.  Rnd 3 would be 3 of each and so on.  

  
3.  Goat Training
Pick TWO of the following, based on greatest weakness…
A.  Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 115/80

B.  Overhead Squats
5 x 2 reps, moderate - not for time.

C.  Ring Dips
60 reps for time

D.  Rope Climbs
10 x 15' Rope Climbs for time

E.  L-Sits
10 RFT:  12 seconds of L-sit hold

F:  Toes To Bar
10 RFT: x 6 unbroken reps

Winning.
Winning

Comments

  1. Rest Day:
    En route to Park City, UT!

  2. Did a mash-up of skills and make up of some of today’s WOD on 1-20-13:
    Flight Simulator: 10:59, PR
    8:00 Ladder of Power Clean + Front Squat + Jerk (135#): 4 rounds
    60 Ring Dips for time: 11:59, was having a conversation with Lisa during this, so wasn’t super tight with the time keeping 🙂

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