woD 1/19/12

 Here is a cool comp tht Crossfit Apex is putting on that will test strength and your Met Con abilit

http://crossfitapex.eventbrite.com/

http://www.facebook.com/events/303471263032339/


Wod # 1 O-lift

• Jerk - max for day; 80% of that x 1 x 3
• 2-position snatch (floor, mid-thigh) - 60% x 3 sets http://www.cathletics.com/exercises/exercise.php?exerciseID=66
• 2-position clean (floor, mid-thigh) - 60% x 3 sets http://www.cathletics.com/exercises/exercise.php?exerciseID=71
• Push press - max

Wod # 2 3 rds  For Time
 
15 DB push press 35/20

15 pull-ups (must be unbroken so rest if you need if if you fai la rep start the 15 over)  

Wod # 3  For max reps 5 rounds


30 sec ring dips
30 sec plank hold