January 24, 2013 (Thursday)

Warm-Up

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Skill

Work up to heavy 5 x 5 UB Hi-Hang:
     Snatch - 155
     Clean - 195

Strength

A. 3 x 5

• First Pull Snatch - worked up to 245#
• Wtd. GM - worked up to 110#
• Snatch Grip SP - worked up to 110#

B. 3 x 10 HBBS - 235/285/300# (4)

WOD

4 Rounds for time of:
     4 PC (205#)
     8 Deficit HSPU (3")
     24 Cal. Row
     1:00 Rest

Score - 17:23

Swim

5 x 100 yd. @ 1:30, #3 & 5 I.M.