WOD 01/25/16

A1: Air Bike – 3 Minutes

A2: 5 Minute AMRAP of:

10 M.B. Clean (20/14#)
10 HRPU
10 Ring Row

B: Every 90 Seconds For 10 Rounds of:

1 Power Clean + 1 Lunge Left + 1 Lunge Right + 1 Power Jerk/1 Split Jerk

6 Minutes TO WU + Building from 50% of Clean and Jerk 1Rm in 5-10% increments.

C: Weighted Dip – 3/3/3/3/3/3

Max or sets accross @80% of heavy single from 01/04/17.
5 Minutes To WU + @20X1; Rest 60-120 Seconds Between Efforts.

If you missed 01/04/17 take 10 minutes to build up to a heavy single.

If you are as of yet unable to do a weighted dip, scale to strict un-weighted dip or box dip or band assisted dips. Choose appropriately challenging regression and complete 4 sets of 5-10 reps.