January 24, 2014

By January 23, 2014 wod

Workout of the Day
12 MIN AMRAP
30 Wall Balls 20/14#
15 Hand Release Pushups

Strength
6 sets of 1 power clean + 3 split jerks
Heavy
then
Snatch high pulls
4×10 w/ moderately heavy weight
(Use straps, bar should reach nipple height)
then
Rack pulls below knee
4×12 w/ 80% of deadlift max
(Double overhand w/ straps)

Post your scores to the Whiteboard.

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