Daily WOD – Jan 12, 2019

With a partner complete 5 rounds for time of:

• 40 KB swings (53/35#)
• 40 Burpees
• 40/30 Cal row

WOD Notes:  The reps in this workout may be broken any way you like but movements must be completed in order.  Only one athlete working at a time.

Power Meet Notes:  A sign up sheet for the meet will be on the desk in the morning.  On the sheet, you’ll have a spot to put your opening weight for each lift (usually about 90% of your 1RM).  You ARE allowed to change the opening lift the day of the meet.  Sign up by Tuesday!

OLY WOD

Snatch high pull + power snatch + snatch high pull + snatch (build to a heavy single of the complex.

Power clean + push jerk + split jerk (stay lighter ~60% max jerk and make transitions as fluid as possible)

Complete for time:

• 5 bear complexes (135/85#), 5 bar muscle ups (sub 2xpull ups)
• 4/4
• 3/3
• 2/2
• 1/1

Complete a 250m run before each round.