20 Jan WOD Jan 21st 2012
Warm up: 3 Rounds-Run 8 Shuttles, 10x overhead squat (20/15kg), 10x pull ups, 10x push ups, 10x sit ups, 10x back extensions.
Strength: 3×5 strict press. 5 @ 65%, 5 @ 75%, 5 @ 85%. All % are taken from your 1 RM.
Work capacity: 15 rounds, every 30 seconds perform the following:
1x squat clean + 1x front squat (bodyweight)
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