January 17th 2013

7am and 4pm Strength
Establish a 5RM Back Squat
Warm Up
A) Warm Up on the Board
OR
B) 5 Power Snatch @55% EMOM for 3 minutes
Rest 1 minute
4 Power Snatch @60% EMOM for 3 minutes
Rest 1 minute
3 Power Snatch @65% EMOM for 2 minutes
Rest 1 minute
2 Power Snatch @70% EMOM for 2 minutes
Don’t mess around, get the work done
If you start late and the WOD needs to start
Sorry we are starting the WOD
WOD
AMRAP in 12 minutes of:
15 CTB Pull Ups
10 Burpee Box Jump Overs
5 Front Squat @135, 95