Posted on

December 12, 2013

Strength

EMOM for 10 Minutes 

Odd Sustainable set of Strict Pull-Ups
Even Sustainable set of Double Unders

Work on a number you can maintain for both movements!  Try to hold that number for all 5 rounds.  If you are still working the bands do a max set for each round.  If your max set is 5+ drop to a lighter band.

WOD

AMRAP in 15 Minutes
10 Deadlift 135/95lbs
10 Hang Power Cleans 135/95lbs
200M Run

Off Ramp WOD

AMRAP in 15 Minutes
10 Deadlift
10 Hang Power Cleans 
200M Run

Make sure you choose a weight you can move comfortably for 10 HPC while fresh.