WOD - February 16, 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 (no jerk)

Skill:

10 minute practice before WOD:

Freestanding handstand/HS walks/turns

Work Capacity:

Open WOD 12.4:

AMRAP 12 minutes of:

150 Wall balls (20#/14#)

90 Double-unders

30 Muscle-ups

Additional:

3x5 RDL, very heavy

60 Strict T2B

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