WOD:
A. Weakness Work Training 14 minutes
(Athlete makes 2 choices based on greatest weaknesses and alternates choices on even and odd minutes)
Alternating EMOM for 14 minutes
6 pistols (3 each leg)
2 squat cleans 50%-70% 1RM
2 squat snatches 50%-70% 1RM
2 muscle-ups
3-5 ring dips
3-5 pull-ups
10m handstand walk
30 double unders or 10 attempts
B. Complete the following for time in any order or rep scheme of choice:
30 OH lunges 95/65 or 75/55
30 strict pull-ups/chin-ups
30 ring dips
30 power snatch 95/65 or 75/55
Gina G! Pedro! Colin! Kathy! Looking good 🙂
CFHSV Outing Saturday Jan 25 @ Below the Radar 6:00. Everyone is welcome.
Spread the word!
George and I will be there Joe! 🙂
Looking great Pedro!!!!
Quin Bludsworth is coming today. I am calling him out right here.
Now the searing pain in my quads all last weekend has been validated!
Awesome to see people get their firsts!
Way to go Melissa on the bar muscle up and Rachel on pistols!!!
Fun night! I needed major help on my ring dips and got some great help from T Rauer and Michael.
B. 15:25 @55# Scaled pull ups to strict with black band and scaled ring dips to a red band