07 Jan WOD Jan 8th 2012
Warm Up: 400m Run, then range of motion drills. Next, perform CF Solent Warm up, then work up to 75% of your 1 RM Front Squat.
Strength: Front Squat 10 sets x 3 reps @ 75% 1 RM.
Work Capacity: Complete 5 rounds for time of the following..
7x Power snatch (50kg/40kg)
14x pull ups
21x double unders or 63 Single Unders
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