Friday

Screen Shot 2015-01-29 at 6.15.15 PM
Jaime going legless on the rope climbs in Thursdays workout after some coaxing. She only could do them for 3 rounds until her grip was taxed and she needed to resume the standard rope climb technique…but 3 rounds is better than 0. Always good to push it out of you comfort zone and try skills that are challenging to your current abilities. The long stamina/for quality/skill development days are perfect for that. As the phrase in Dogtown says..”never try, never win”

WU
5 Min Run, Row, Ski or DU Practice
10 Min Med Ball Toss (1 Min Each x 2)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

WOD

Power Clean: Ascend to 3RM for the day.
Rest 2-3 mins between sets ….15 Min Cap

*Not touch and go! Each lift requires a reset after each Rep. Dump it safely, set-up and go again in 2-3 seconds.

then

7 Rounds
7 Clean & Jerk
7 Burpee Pull-ups

RX:135/95#

Foundational
7 Rounds  or 15 Mins
7 KB Headcutters
7 Burpees

Challenge
7 Mins Amrap of your Weakness

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