Saturday WOD – 120614

Sadie

Sadie Elizabeth. Born Dec. 5th at 1:24pm.

The SouthCoast Snowdown. Saturday, January 31st, 9am
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WCCF Holiday Party and Potluck – Friday, December 12th, 6:00pm
RSVP here: https://www.facebook.com/events/366602326835239/

WORKOUT OF THE DAY

Fitness
1. Clean: build to a heavy double

2. “Sadie”
12 min AMRAP
5 Squat Cleans 135/95#
14 TTB

Performance
1. 5X1 Snatch – work to a max for the day, rest as needed

2. 5X1 Clean & Jerk – work to a max for the day, rest as needed

3. HSPU Complex: 3 sets of less than max effort strict (leave like 2 in the tank) and immediately perform ME kipping HSPU. scaled as necessary.

4. Metcon
“Sadie”
12 min AMRAP
5 Squat Cleans 135/95#
14 TTB