WOD: Friday, January 17, 2014

(A) In 6 Minutes: Accumulate 2 Minutes Holding Your Chin Over the Pull-Up Bar, Six Minutes

(B) Handstand and Handstand Push-Up Drills and Practice

(C) Strength:

  • Find a 5 Rep Max Weighted Pull-Up

OR

  •  Find a 7 Rep Max Bent Over Barbell Row in 10 minutes

(D) Conditioning Part I

  • 50 Barbell Thrusters for Time
  • REST
  • 50 Jumping Pull Ups for Time
  • REST
  • 30 Handstand Pushups for Time (Sub: 40 Push Ups)

(E) Conditioning Part II

  • 3x 1min Row for Calories
  • Rest as needed between attempts

Sarah. 40 Clean & Jerks. Photo by Rafael Vega