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Tuesday “The Longest Yard” 2/9/16

8
Feb

Tuesday “The Longest Yard” 2/9/16

Strength A

Ax4
A1:
Hang Squat Clean x7
(Sub hang power clean, or KB swings x10 at Heavy Weight)
A2: Muscle Up Progression x5
Rest 1 Min. before returning to A1

Strength B

L-SIT HOLD
Max L-sit Hold x2 Total of 2 combined attempts

Comp WOD

1 min per station (3 stations total) 2x through, no rest, (6 min work out)
Hang Power Clean (65-75% what you weight was for A)
Pull ups
Burpee

Machine WOD

3 Rounds
1 min per station
Rest 1 min after 3 stations completed
KB Goblet Squats
Jumping Pull Ups
Burpees