January 16, 2015

WOD

Strength – Snatch

Health – Overhead Squats 4×10

Fitness – 5×3 As heavy as possible

Performance – 3RM, [email protected]%, [email protected]%

then

Deadlifts

Health – 4×10

Fitness – 5×3 Level load up 10 lbs from last week

Performance – 6×[email protected]%

Met Con – For time

Everyone

Row 400m

Rest 1 min

Row 1200m