January 3, 2014

Warm up (Go To Track):
Hips and Hams with bands
Back and shoulder with balls
2 sets of Plyos:
Single Leg bound Jumps on left x 10
Single Leg bound Jumps on right x 10
Broad Jump with high Knees x 10
A Skip x 20
B Skip x 20

Track WOD:
Run 800 then jog 400
rest 2 min
run 600 then jog 300
rest 2 min
run 400 then jog 200
rest 2 min
run 200

2+ hours later

OLY:
A:
Power Clean + Clean: 70% x (1+2) x 2, 75%x (1+2) x 2

B:

Snatch Balance: 70% x 3 , 75% x 3 x 2 sets

C:

Push Press: 78% x 5 x 5 sets

D:

Muscle Snatch: 70% x 4, 75% x 2 x 2 sets

AOD