12.18.13 "From 12/21"

SWOD:

Cleans - 2x2@85%, 4x1@95% of your 1RM

Front Squats - 2x2@85%, 4x1@95% of your 1RM

 -Coach Casey

WOD:

For a total:

4 min to establish a 5 Rep max unbroken Hang Clean

Rest 1 min

4 min to establish a 3 Rep max OHS

Rest 1 min

4 min to establish a 1 Rep Max Front Squat

Rest 1 min

For time: 1 set Max unbroken pull ups (C2B= 25pts, Strict=25pts, Butterfly=20, Kip=10, Band= 5)

-the doll