10 Jan WOD Jan 11th 2012
Warm up: Run 200m, then 3 rounds of 5x pull ups, 10x push up, 15x air squats. Start off easy and increase the intensity as you go.
Strength: Work up to 1 RM snatch. Then back it down to 70% and perform a double every 60 seconds for 10 minutes.
WOD: 10 min AMRAP:
7 Burpees
3 Clean & jerk (60% of 1RM C&J)
7 Kettlebell swings (32/24)
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