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FRIDAY CrossFit WOD 1.13.17

12
Jan

FRIDAY CrossFit WOD 1.13.17

PULL UP PRO.
W2D5

2 x 10 Banded Pull Ups
2 x 10 Negative  Pull Ups (lower yourself slowly)

WARM UP
Clean & Jerk Progression

STRENGTH
Squat Clean & Jerk Conga Line
Groups of 3 or more.
12 Min to work up to a heavy 1RM for the day.
*No more than 2 failed attempts

WOD
5 Rounds:
9 Push Press 115/80#
15 Hang Power Cleans 115/80#
21 Cal Row

 

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