2017-12-28 WOD

Active Recovery day

Row 1k meters - moderate pace
std warmup

MAIN

A. Row 500m

B. Work to a heavy CJ
Clean + Push Jerk: 5x45, 3x95, 3x115, 3x135, 2x155
Power Clean + Push Jerk: 2x165, 1x175 fail

C. (Superset w above) 20s HSHold
7 attempts

D. MU Work
1 kipping MU
4 strict MU

E. One Arm Chinup (band assisted)
1,2,3 per arm