WOD - February 9, 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 11.4:
AMRAP 10 minutes of:
60 Bar-facing burpees
30 OH Squats (120#/90#)
10 Muscle-ups

SKILL:
Half flight simulator IMMEDIATELY following WOD:
5-10-15-20-25-30-35-40-45-50 Unbroken double-unders

ADDITIONAL:
3x5 RDL, very heavy
60 Strict T2B

Post results to comments. Stay safe everyone in the North East!