Monday – January 23rd, 2012

 OC Throwdown WOD 1

1-3-5-7-9
Muscle-up
Clean & Jerk 1(225), 3(205), 5(185), 7(155), 9(135) 

We have 3 athletes competing in the Feb. 4th Next Level Invitational being held at Laguna Hills HS.  Come out and support our judges and competitors. 

Workout of the Day
Strength of the Day Deadlift
Level 1:


15 Min. AMRAP:

10 Ring Rows
10 Wall Ball
200m Run 

Level 2:

15 Min. AMRAP:

20 Ring Rows
20 Wall Ball, 14 pounds
200m Run 

Level 3: 

15 Min. AMRAP:

10 Pull-ups
20 Wall Ball, 20 pounds
200m Run

Level 4:

15 Min. AMRAP:

10 Chest-to-Bar Pull-ups
20 Wall Ball, 20 pounds (female rx 14#)
200m Run

 

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