WOD - Jan 15, 2018

Intent: TRAIN
A. Hang clean - 2 reps EMOM 8 building up to 75-80%
B1. Shoulder taps - 20x2
B2. Cossack squat - 20x2
+
For time:
21-15-9-15-21
Cal row
Wallball @ 20/14#
Burpee

Time Cap = 18 mins

Sport -
Before WOD:
A1. KB bottoms up squat - 6/sidex4
A2. KB bottoms up walk - 50ft x4
B. Pullup negative - 2-3x3 @ 23X1
After WOD:
A. 3 sets
10 Candlesticks
20 Hollow rocks
30 Crunches
B. For time:
9-7-5
Wallwalks
3-2-1
Legless rope climbs