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January 5th WOD

1.5.2018

FLIP Challenge Meeting Saturday at noon!

Level 1
L1:A: Power Clean+Hang Power Clean (10 min emom; 1 PC+1 HPC)
build to a rough complex
L1+:A: Power snatch+Hang power snatch ( 10 min emom; 1 PS+ 1 HPS)
build to a tough complex
L1:B: Metcon (2 Rounds for time)
For time; x2; rest 7 min between sets

30 Pull ups
200m fw 53/35
10/7 cal ab

Rx+

30 c2b pull ups
200m fw 70/53
15/9 cal ab

F3
F3:A: Deadlift (@50X1; 5x8)
build to a tough set
F3:B: Metcon (2 Rounds for time)
For time; x2; rest 2 mins between sets

30 ring rows
200m run
10/7 cal ab

Int/adv; do Lv 1

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM