December 18th 2013

7am and 4pm Strength
EMOM for 7 minutes
2 Power Snatch + 3 Overhead Squats @75% of you 1RM power snatch
Then
4×5 Jumping Good Morning
Warm Up
A) Warm Up on the Board
OR
B) 5×1 Push Press with a 5 second hold overhead @90%
WOD
5 rounds for time of:
15 Pull Ups
10 Front Squats @115, 75