WOD 01/24/17

What is the longest you have ever waited on hold?

Shoulder Prep movements

5 Slow Push-ups, keep scaps squeezed back, hands in tight
5 Push-ups, keep scaps squeezed back, hands WIDE
5 Diamond Push-ups

Wide Chin-up grip (shoulder retractions)
2-3 Strict wide grip chins
2-3 strict shoulder width chins
2-3 strict hands touch chins
2-3 strict Wide grip pull-ups
2-3 strict normal pull-ups
2-3 strict hands touch pull-up

Clean Deadlift + Hang Power Clean (5 x 3 : Three SINGLES)

Every 2 minutes, for 10 minutes (5 sets):
 Clean Deadlift + Hang Power Clean x 1.1.1
 (rest 10 seconds between singles)

Build over the course of the 5 sets, the last three sets should be extremely challenging.

Metcon (3 Rounds for reps)

"Boom Shaka Laka"

3 Sets - 3 Min AMRAP

15/12 Cal Assault Bike or Row
10 Pullups
5 Power Cleans

***rest 3 mins between sets***

RX+: C2B pullups / (155/105)
Rx: Pullups /  (135/95)
Scale: Ring Rows /  (115/75)

Cash Out

100 Russian twists with a heavy wall ball

Out of Town WOD

7 ROUNDS FOR TIME: 7 AIR SQUATS 7 BURPEES

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