January 27th WOD

Level 1
L1:A: Power Clean + Low Hang PC (Above the Knee) (1+2 x8)
build to a tough complex; rest 2-3 mins between; newer athletes do 8x8 with very light load to work on technique
L1:B: Metcon (Time)
For time

30 DL@52-58%
50 burpees(yes 50)
70 hr push ups
Level 1 Rx+
L1+:A: Hang Power Clean (5-5-3-3-2-2-1-1-1)
build to a tough single
L1+:B: Metcon (AMRAP - Rounds and Reps)
14 min amrap

7 squat clean 155/105
9 t2b
11 bar over burpees
13 hspu
F3:A1: DB Reverse Lunges (5x8/leg)
@3010; advanced do 5x6/leg; build to a tough set; no rest
F3:A2: CS - ATYT (5x10)
@2020; rest 2 mins before A1; advanced; 5x Max strict pull ups
F3:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

12-25 Russian twists 25/10 adv 45/25
12-25 ground to oh
12-25 ring rows or pull up
200m run
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



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