January 31st 2014

7am and 4pm Strength
5 sets of:
5 Back Squats @85% of your 5RM
Max Distance Handstand Walk or Hold (On the Wall)
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
As many reps as possible in 15 minutes of:
40 Burpees
20 Power Clean and Jerks @135, 95
30 Burpees
20 Power Clean and Jerks
20 Burpees
20 Power Clean and Jerks
10 Burpees
As many Power Clean and Jerks as possible with the time remaining
Just like Wednesday