WOD Jan 22nd 2012

21 Jan WOD Jan 22nd 2012

Warm Up: Run 400m, 15x turkish get ups left side (12/8) run 400m, 15x turkish get ups right side + Pull Up practice and Mobility.

Strength: Back squat. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.

WOD:

Three rounds for quality and minimum rest:

10 Back squat

15 Strict toes-to-bar/Knees-to-Elbow

15 Good morning / Glute-ham raise

20 Kettlebell snatch (10 left & 10 right)

Pick challenging weights but try to do sets unbroken.