WOD 10 January

Friday 10 January 2014:

Warm-up (5 mins):  PVCs, downward dog, KB swings, air squats, ball slams

Strength (15 mins, incl assistance):  Deadlift – complete either 3 sets of 8 -OR- 4 sets of 6, working to failure on the last set (Cycle 1, Week 1 on Prilepin sheets)

Assistance:  3 x 8-10 good mornings

WOD1 (5 minutes):

·   Complete two “CBs” every 30 seconds for 5 minutes – 20 total reps

·   “CBs” – one movement consisting of deadlift using a clean grip, hang power clean, strict press, returning to ground using a controlled motion to the ground (ie, no dropping weight at any point)

Two minutes rest to clean-up / set-up

WOD2 (for time, cap = 10 mins)

·      10-9-8-7-6-5-4-3-2-1 KB swings (1.5/1.0)

·      10-9-8-7-6-5-4-3-2-1 wall balls (20/14)

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