Thursday 28th January 2016 – WOD & Barbell

WOD 1

Mobility/ warm up:

• Kipping Ring Dips Tekkers

*10 – 15 mins

Barbell Week 6 Session 2:

• Back squat 6×2 @ 80%
• Clean & jerk: work up to a heavy single then complete a further 5 singles no misses
• Overhand strict pull ups: 1 x max effort set, 2 x max effort set, minute rest between sets and 3 second eccentric

WOD 2

Check in : 800m run

3 rounds of:

• 20 Ring Dips
• 20 Down and Ups

Check out : 800m run

*16 min cap