Wod 2/21/12

WOd #1 O-Lift

Power snatch - max
Power clean & jerk - max



Wod # 2 Conditioning (pain threshold training)

4 rounds for total working time of:

15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#

*Rest 2 minutes between each round.

Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.

Goal of sub 7 if you have good dubs sub 9 if dubs are suspect

Rest Exactly 5 minutes then

Wod # 3

5 minute AMRAP of:

STRICT HSPU(goal of 20 or more)

Notes: Head to floor, hands on floor, hands must be no wider than distance between elbows. DO NOT Kip, no matter what. If you cannot perform strict HSPU then use a band for assistance.