Flava Flav Clock

Warm-up
Tabatta row @75%
Warm up movements in the WOD

Skill
Max Distance Handstand Walk
-Those who have it mastered work on the turnaround

Strength (25 minutes)
Back Squat
2-2-2-2-2

WOD (15 minutes)
At 0:00 on the clock complete
50/40 Calorie Row
50 Wallballs

At 6:00 on the Clock
15 PHSPUs
20 Pistols
30/25 Calorie Row

At 13:00 on the Clock
25 Chest to Bar Pull-ups
20 Calories on the Rower
25 Chest to Bar Pull-ups

Regional- 2- 45lb plates
Open- 20 HSPUs no deficit, 20 C2B pull-ups
Masters- 10 strict+10 kipping hspus, 20 C2B Pull-ups

Tom Kuchenreuther

01/21/2015 @ 2:00 am

305×2 pr
19:07 .. 7 games HSPU, 10 open
Ribeiro

01/20/2015 @ 10:03 pm

Only time for squat today: 345×2, 375 x 1 10lb PR for 1
biscoe

01/20/2015 @ 8:36 pm

squat x2: up to 405#
wod: 4:31, 5:24, 6:32
Brendan Caslin

01/20/2015 @ 12:42 pm

A) 75ish feet
B) 335
C) 15:50 games (3:54, 5:10(?), 2:50)

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