01 23 15

WOD 01 23 15

P

A. Clean pull + PC + PP + PJ + SJ; 1.1.1.1.1 x 5; start moderate and build
B. C. OTM [10]: Seated LLRC x 1

C. FT: 5-4-3-2-1
DL (275/185), Wall Walk

*D: BB FR Lunge (5×4/leg); rest 1 min btwn L/R – HEAVY sets

AM (use only if working out 2/day): Run 30 min – keep pace easy

F.

A. Build to moderate Hang Clean + PP/PJ

B. Rope Climb practice *

C. FT:

10-8-6-4-2 of DL (185/135)

5-4-3-2-1 Wall Walk

D: same

Post times, loads, and comments.

Nutrition Challenge starts 1/26 – Our next lecture is on Saturday!

The CrossFit Open 2015

Coaching update