January 4, 2014

Warm Up:

Hips, ams and shoulders for 10 min

Air Dyne for 5 Min picking up speed

WODS:

In 17 minutes:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

(13.1)

rest 15-20 min

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24" box

(13.2)

Finish with 10 min skill work

AOD