Tuesday - January 26, 2016

warm-up

450m run

then…

20min set up/self warm up

WOD

"Rogue Madness"

*Score As Many Points As Possible in 30 minutes

Push Ups - 1 

DB Push Press (35lbs/25lbs) - 1

Air Squat - 2

Pull Ups - 2

Burpee - 5 

Handstand Push Up - 10 

Power Clean (135lbs/95lbs) - 15

Full Snatch (135lbs/95lbs) - 15

Deadlift (BW) - 15

Bar Muscle Up - 25

Muscle Up - 25

500m row - 100

500m run - 100

----------------------------------------------------

Westside

Dynamic Effort Lower

-Box Squats 

55% + Bands 

4 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep