January 9, 2013

Warm up:
1k row
Shoulder and hips with band

Oly:

3-Position Clean: 70% x 1 x 2, 75% x 1 x 2 

Power Jerk + Jerk: 75% x (2+1) x 3 

Snatch Deadlift: 100% x 7 x 3

Front Squat: 65% x 5, 70% x 5, 75% x 5, 80% x 3 x 2 sets 

WOD:

100GHD Situp

75 Wall Balls

50 Burpess

25 Muscle ups

For Time

Finish with 3 x 10 heavy hypers

AOD