Saturday WOD – 121314

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

WORKOUT OF THE DAY

Fitness
1. Clean: build to a heavy double

2. Teams of 2
3 rounds:
40 Wall Balls (20/14)
40 Power Cleans (75/55)
40 Box Jumps Overs (24/20)
40 Burpees
40 Calorie Row
Rest 1:00 Between Rounds

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. Rest 3:00.

4. Metcon
Teams of 2 (1 athlete works at a time)
3 rounds:
50 Wall Balls (20/14)
50 Power Clean (75/55)
50 Box Jumps Overs (24/20)
50 Burpees
50 Calorie Row
Rest 1:00 Between Rounds