January 18th, 2012

January 18th,2012
Wednesday

(warm up,skill,Mobility)

then

WOD option A or B

Option A:
function
row:
30 sec @ 90% aerobic effort
30 sec @ 50% aerobic effort
x 30 (rest 2 min off bike every 6 sets)
– record avg watts/90% round and save

OR

Option B:
being
A. Power Snatch off blocks @ 14X1 – 3,3,3,3,3; rest 3 min
B. OHS – 3 x 3 @ 80%; rest 2 min
+
5 rounds for time:
Run 400 m
15 OHS – 95#/65#

roll

log your results…set your goals…

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