January 15, 2013 (Tuesday)

Warm-Up

A. 500m Row
B. Burgener pvc/15/45#
C. Work up to working weight

Skill

A. From blocks right above knees
     5 x 3 Snatch - 115/125/135/145/155#
B. 10 x 1 Snatch every :30 from blocks (165#) - failed 3 reps
C. From blocks right above knees
     5 x 3 C & 1 PJ - 175/185/195/205/215#

Strength

A1. 3 x 1 Duck Walk (95#)
A2. 3 x 5 Snatch Grip PP (135/155/165#)
B. ~Percentage work for BS
     3 x 5 - 245/255/265#
     2 x 3 - 275/285#
     4 x 1 - 295/305/315/325# (F)

Warm-Up

500m Run -> 500m Ski -> 500m Row

WOD

5 Rounds of:
     3 MU -> 5 Ring Dips
     15 KBS (32kg.)
     50 DU
Rest 1:1

Score - ?