Week of January 11

Monday:
400m Run
then:
5 Back Extensions*
5 L-Pull-ups
7 Back Extensions*
7 L-Pull-ups
9 Back Extensions*
9 L-Pull-ups
then:
1000m Row\
*Try and make the back extensions slow and controlled, and feel the burn. The slower the back extension, the more strict the pull-up, the better. Besides the 400m and the 1000m, going fast is the opposite of what we want for this workout.

Tuesday:
"Fran"
21-15-9
Thrusters (95#/65#)
Pull-ups

Post-Wod Recovery Time:
Accumulate 2 Minutes Handstand Hold

Wednesday:
1 Minute of Work, 1` Minute of rest
Do not restart at the beginning of each "round", pick up where you left off.
5 Deadlifts (165/115) (135/95) (95/65)
4 Hang Power Clean
3 Front Squats
2 Shoulder to Overhead
1 Thruster

Thursday:
Olympic Lifting Total
Max Clean & Jerk 1-1-1
Max Snatch 1-1-1

Friday:
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings (35#/26#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#/35#)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpess
50 Double-Unders