Skills/Technique/strength
Strict pull up 3 x 5 or
Kipping/butter fly pull up technique
Metcon
18min AMRAP
5 pull up
10 push up
15 air squats
20 double under
5:30pm OPEN GYM, STRETCH, CORE
Day: January 10, 2017
Wednesday WOD 11th
Strength
1 power clean + 1 deadlift
3-3-3-3-3
Metcon
5 Rounds for time
10 Hang power clean 45/30
12 lateral bar burpee
Olympic Lifting
Over head Squat
7-7-7-7-7
