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December 31, 2013

1) Snatch (power or full):
Spend 12 minutes working up
to a max weight for the day. If
you feel good, go for a new
1RM.

2) 10 min AMRAP
10 overhead squats (95/65lbs)
10 pull ups
Run 200m

 

Endurance WOD:

3 rounds – 90 sec ON – 90 sec OFF
3 rounds – 45 sec ON – 45 sec OFF
3 rounds – 30 sec ON – 30 sec OFF
3 rounds – 15 sec ON – 15 sec OFF

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