Wod 1/24/12

Wod # 1 O-LIft

Muscle snatch -- max for day
Power snatch - 80% x 1 x 4
Power clean & power jerk - 80% x 1 x 4
Overhead squat - 85% x 1; 70% x 2 x 2

Wod # 2 For Time (Goal is sub 5 minutes if you need to scale the weight down do so accordingly)

Seven rounds for time of:
165/115 pound Front squat(must clean weight), 7 reps
7 Chest-to-bar pull-ups


Reverse Hyper Work 4 sets of 15