Monday, January 4, 2010


Warm up (literally)- 20 air squat, 20 jump squat, 20 jumping lunges, 20 pvc pass thru, shoulder press, push press, push jerk.

STR:  work up to a heavy power clean.  if your max is 225, work up to 185-205 and perform 10x1.  Get a partner and move through this fairly quick.

WOD:  50 thrusters, 100 single unders, 40 sumo dead lift high pull, 75 single unders, 30 wall ball, 50 jumping pull up, 20 med ball cleans, 25 box jump, 10 pull up.

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