WOD Mon 1-23-17

CROSSFIT

EMOM x 10
Odd Minutes – 50 DU
Even Minutes – Max Strict Handstand Pushups / Hand release push ups
On the double-unders, we want to choose a repetition scheme that allows us to complete the repetitions by the 40 second mark. If we are still completing repetitions by the 40 second mark of the first round, cap ourselves there and strive to maintain this number for the remaining four intervals on the rope.
Alternating on the Minute x 10 (5Rounds):
Odd Minutes – 4 Front Squats @ 60% of 1RM Front Squat
Even Minutes – 8 Back Squats @ 60% of 1RM Front Squat
E2:00 x 6-18 minutes (depending on time) STAMINA BUILDER
1-3 Rounds (depending on time) with a running clock
Minutes 0-2 – 20 Deadlifts (185/135)
Minutes 2-4 – 15 Barbell Facing Burpees
Minutes 4-6 – Max CTB Pull-Ups in 90 Seconds

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