13 Jan WOD Jan 14th 2012
Warm Up: Run 400m, then range of motion drills. Next, perform the CF Solent Warmup, then work up to 72% of your 1 RM back squat.
Strength: Back squat – 10 sets x 5 reps @ 72% 1 RM.
WOD: 5 rounds – Complete as many rounds as possible in 3 minutes of the following… 3x snatch (42.5/30) 6x burpee 9x sit up *Rest 1 minute between each 3 minute AMRAP
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