January 19, 2013 (Saturday)

Warm-Up

2 Rounds of:
     500m Row
     5 Inchworms
     10 R/L Screw in Shoulders
     12 Double Arm Pull Throughs
     10 Bandy Side Steps R/L
     5 GM

Strength

A. Work up to heavy 3 Rep DL - 315#
B. 7 DL @ 275# EMOTM for 7 min.

C. ~Percentage work
                    2 x 5        2 x 3               3 x 1
     BP       215/225#    235#               245#
     SPU        20kg.      24kg.     24kg.+5#/10#/32kg.

WOD

With a running clock:

0 - 10 min.
     5 min. max KB Snatches (24kg.) - 86
     800m Run - ?
10:01 - 15:00
     2:30 max Strict HSPU - 22
     400m Run - 2:11
15:01 - 17:30
     1:15 max L-Chin Ups - 16
     200m Run - ?