WOD Wed Feb 6

Skill Conditioning

5 Rounds, Not For Time:
4 Strict Supinated CTB Pull-ups
8 Box Step-Ups (50's/35's)
12 Handstand Push-ups / DB Strict Presses

Strength

Tempo Back Squats
5 Sets of 2 building to technical loads (up to 70%)

7 Second Negative, 3 Second Pause in Bottom

Work

"After Party" 
1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Squats (50's/35's)

30 Double Unders After Each Round / 30s DU Practice

CompTrain

Squat Clean Complex
On the 90 Seconds x 5: 
Power Clean + Hang Squat Clean + Squat Clean
Start at 65% and build to heavy power clean load

Tempo Back Squats
5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

"After Party" 
1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Squats (50's/35's)

30 Double Unders After Each Round / 30s DU Practice

Join class for Skill Conditioning