WOD| January 8, 2013

SKILL:

Ground to Overhead

5 sets x 5 reps/Increase weight each set

Clean & Jerk

Snatch

(complete 5 reps of C&J and Snatch at same weight = 1 set)

 

WOD:

1 RFT

Ground to Overhead

Males - 4000lbs

(135x30 reps or 115x35 reps or 95x42 reps or MODx50 reps)

Females - 2850lb

(95x30 reps or 75x35 reps or 65x42 reps or MODx50 reps)

then

Row 1000m