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WOD – Monday 1/9/17

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CrossFit:
A) 10 Minutes of Handstand Walk Practice 

B) AMRAP 12 Minutes:
– 2 Squat Cleans (225/155)
– 10m HS Walk
– 2 C2B Pull-ups
– 10m HS Walk
* Increase C2B reps by 2 each round

Competition:
*First Session*
A) Sled Sprint
– 5 x 25yd Sprint
-*Go as heavy as you can, while staying under 8 seconds
-*Rest less than 2-minutes between intervals

B) Front Squat
– Build to a heavy set of 3, then…
– 3 x 5 @ 85% of your heavy 3

*Second Session*
C) E4M for 3 Sets:
– 20yd Unbroken HS Walk

D) E2M for 7 Sets:
– 1 Clean Pull + 1 Hang Clean Pull + 1 Hang Squat Clean @ 80%

E) AMRAP 12 Minutes:
– 2 Squat Cleans (225/155)
– 10m HS Walk
– 2 C2B Pull-ups
– 10m HS Walk
* Increase C2B reps by 2 each round