WOd 2/14/12

Wod # 1 O-LIft

Jerk - max for day; 80% of that x 1 x 3
Muscle snatch - max for day
Power snatch - 80% x 1 x 3
Push press - 84% x 3 x 3

Wod # 2 10 minutes of volume training on muscle ups

2,3 or 4 on the minute for 10 minutes

Wod #3

For Time

"Elizabeth"

21-15-9

Clean 135 pounds
Ring dips

Have someone judge you (elbows must pass in front of bar)

Shoulder must touch ring and elbows must be fully locked out