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MONDAY CrossFit WOD – 1.16.17

15
Jan

MONDAY CrossFit WOD – 1.16.17

PULL UP PRO
W3D1
3 x 15 Banded Pull Ups
30 Challenging Ring Rows

WARM UP
Squat Clean & Jerk Progression
10 Clean & Jerks
10 Thrusters

STRENGTH
Squat Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1

Clean Pulls
4 x 2 @ 90%

WOD
Open WOD 11.6
7 Min AMRAP
3 Thrusters 100/65#
3 C2B Pull Ups
6 Thrusters
6 C2B Pull Ups
9 Thrusters
9 C2B Pull Ups…..
Keep adding 3 reps after each set until time expires

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