WEDNESDAY 1-20-16

WARM UP 2-3X or 10 min
200 m run
INCHWORM W/Pushups
Stripper stretch
Walking lunge w leg raise
1X 5 sec chin up hold 3-5 sec descent to bottom
STRENGTH 15-20 min
SHOULDER PRESS 90% of your 1RM (training max)
3 @ 70
3 @ 80
3 @ 90
WOD With a Running Clock

A) 6 Min AMRAP

3 OHS 115/75
3 C2B PULL UPS
6 OHS
6 C2B
9 OHS
9 C2B
12 OHS
12 C2B…. Etc

6 min Rest at 12 min start

B). -6MIN AMRAP

3 clean & Jerk 115/75
3 BAR OVER BURPEES
6 Clean & Jerk
6 BAR OVER BURPEES
9 Clean & Jerk
9 BAR OVER BURPEES

SCORE IS TOTAL ROUNDS AND REPS ….
A) ?
B) ?

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