Tuesday WOD – 010516

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Goal Setting for 2016
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WORKOUT OF THE DAY

Fitness
1. Pull-up Capacity
7×9 Kipping Pull-ups – rest 40s between
OR 6×9 Kip Swings & 3xME Strict Pull-ups

2. AMRAP 10
30 Double Unders
15 Deadlifts 135/95
7 Power Cleans 135/95

Performance
WEIGHTLIFTING:
1. 2 Push Press + 1 Push Jerk + 1 Split Jerk – EMOMx6

CLASS:
1. C2B Pull-up Capacity
7×9 Kipping/Butterfly C2B Pull-ups – rest 40s between

2. AMRAP 10
30 Double Unders
15 Deadlifts 135/95
7 Power Cleans 135/95

SKILLS:
1. Kipping Muscle Ups
Beginner: 7×5 Arch to Hollow Ring Swings
Advanced: OTMx6 – 5 Burpees + 3 Muscle Ups

2. Weakness Training
Work on a weakness that will show up in the Open.