2-1-16 Monday

3 RFT:

800m Run
10 Back Squats (225/155#)

*scale as needed

01-16-16 Saturday

Saturday schedule:

CrossFit class 9am-10am

Open Gym 10am-12pm

1: Strength:

Split Jerk from back rack

6x2 with clean grip, increase weight each set

2: Tabata: 10 min of 20 on/10 off

First 20 sec: Double Unders

Second 20 sec: Kettlebell Swings (32kg /24kg)

*score is total reps

1-15-16 Friday

Strongman/Strength
1:For time:
30 D-balls over shoulder (100#/80#)

-Rest 5 min before setting up partner wod-

2: Partner WOD (You go, I go)
3 RFT:
15 yd plate push (45#/25#)
30 yd Yoke carry (4-45s/4-25s)
15 Hanging hip touches, alternating arms or 45 sec pull-up bar hold

*Partner 1 does a full round then partner 2 does a full round. That's 1 full round.