WOD - February 23, 2013 - Saturday

Workout of the Day

Barbell Work:
1) 20 minutes to establish a 1RM Snatch
2) 20 minutes to establish a 1RM Clean and jerk

Work Capacity:
Open WOD 11.5:
AMRAP 20 minutes of:
5 Power cleans (145#/100#)
10 T2B
15 Wall balls (20#/14#)

Skill:
500m cool down row
* Focus on stroke technique and keep pace to 80% or less of your 500m sprint pace

Additional:
3x5 RDL, very heavy
2 minutes ME sit-ups

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