Monday Jan 20, 2014

This week will be a de-load week before beginning the last 4 week loading phase then ending with a final de-load the week the Open begins.

Strength/Skill
1a) Front Squat: 3x10 @ 70%  (do not go above this load)
      (clean from the floor for lighter weight, otherwise use rack for heavier weights)
1b) Muscle-Ups: 3x5
       (Note: if you cannot complete all MU reps then complete with 3 C2B pullups and 3 dips per rep)
2) (Optional) 3x10 Incline DB Bench Press @ 70%

Conditioning
Open Workout 13.2 
Complete as many rounds and reps as possible in 10 minutes of:
  115 pound Shoulder to overhead, 5 reps
  115 pound Deadlift, 10 reps
  15 Box jumps, 24" box

Open WOD 13.2