WOD for Thursday, Jan 30, 2020

Strength 30-01-2020

Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets.

  • Goal – exceed last weeks weight if you're feeling good.

90s Hip Hop

For time:
10-8-6-4-2
Squat Cleans @70/47,5kg
5-4-3-2-1
Rope Climbs

  • Rx+: @82.5/55kg, Legless Rope Climbs
  • Option: 20-15-10-5 Goblet Squats for Cleans
  • 11:00 Time Cap

Extra Credit 30-01-2020

*Superset of:
1a) Glute March: 3 x 10 ea. No rest.
1b) Standing Calves: 3 x 30. Rest 60s.

Open Gym

Make a note of your achievements in 'Open Gym'

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