Partner Interval AMRAP in 13 minutes: 5 box jumps (30/24") 7 KB swings (70/53#) 9 mountain climbers R/L Community Notes:  Happy Birthday Jacki N and Joanna!! Thank you to the entire ICA family for helping…

Hang Clean 3-3-3-3-3 Then 1000m row WOD Notes:  Compare hang clean to 121127.  Compare row to 120116.  

Complete for time: 50 push press (75/55#) 30 box jumps (24/20") 10 power snatches (135/95#) 30 box jumps (24/20") 50 push press (75/55#)

Sumo Deadlift 1-1-1-1-1-1-1 Then 5x20 banded good mornings WOD Notes:  Compare dead to 130720.

Mark your calendars, this is the first ever ICA in-house competition! Where: ICA When: Jan 18, 2014  10:30 a.m. - 5:00 p.m. What:  The competition will be composed of 3 events that everyone will complete.…

"Badger"  Complete 3 rounds for time of: 30 squat cleans (95#/65) 30 pull ups 800m run Or "Badger Cub" Complete 3 rounds for time of: 20 squat cleans (95#/65) 20 pull ups 400m run WOD…

Turkish Get Up 1-1-1-1-1 (R/L) Then Overhead Squat 1-1-1-1-1-1-1 WOD Notes:  You may complete this WOD during barbell club.  Compare OHS to 130823.  Compare TGU to 130122.

"Annie-einnA" Complete 50-40-30-20-10-10-20-30-40-50 reps for time of: double unders situps WOD Notes:  Compare to 120728.

Complete 10 rounds for time of: 1 power clean (250/150# NTE 90%) 3 handstand push ups 10 wallballs (20/14# to 10/10')

Find your 1 rep max: Snatch Power Snatch WOD Notes:  Today you will establish a 1 rep max on both a snatch and power snatch.  You may choose which one to focus on longer but…