WOD - January 26, 2013 - Saturday

Workout of the Day

Barbell Work:
1) 20 minutes to establish a 1RM power snatch
2) 20 minutes to establish a 1RM power clean + push jerk

Work Capacity:
AMRAP 2 of:
Box jumps (30""/24"")
Rest 2 minutes, then AMRAP 2 of:
Shoulder to OH (155#/105#)
Rest 2 minutes, then AMRAP 2 of:
Burpees
Rest 2 minutes, then AMRAP 2 of:
Muscle-ups
Rest 2 minutes, then AMRAP 2 of:
Cal row

Skill:
For total time:
40 KB Swings (70#/53#)
50 KB Swings (53#/44#)
60 KB Swings (44#/35#)
* Try to go unbroken on each set

Additional:
Accumulate 8 minutes of:
Front plank

Post results to comments.